Tuesday, June 01, 2010

South Beach Diet Phase One Recipes Round-Up for May 2010 (Low-Glycemic Recipes)

Baked White Fish with Pine Nut, Parmesan, and Basil Pesto CrustKalyn's favorite Phase One recipe for May 2010 was
Baked White Fish with Pine Nut,Parmesan, and Basil Pesto Crust.

Another month has ended, so it's time for the monthly round-up of South Beach Diet Phase One recipes I've posted this month or spotted on other blogs. If you over-indulged a bit on Memorial Day, these recipes can help you get back on track, but even if you're not dieting, I bet you'll see something in this list that looks appealing. Welcome to June, one of my favorite months because I love cooking with herbs from the garden, and much thanks to my talented brother Rand for the charming new herb-focused blog header!

As always, in this round-up there are some recipes that only need minor changes to make them South Beach Diet friendly, so those things are noted after the recipe listing. Of course, there are always good Phase One recipe that I don't manage to spot, so if you're a food blogger who's posted something you think might be good for Phase One, see after the recipe links for how to submit it.

(You can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)

Phase One Appetizers and Condiments
Garlic Pepper Almonds from Life's Ambrosia
White Bean Cilantro Dip from My Columbian Recipes (eat with veggie dippers for South Beach Diet)
Uncle Wil's Chimichurri Amarillo from The Naptime Chef
Garlic Hummus from Creatively Domestic (eat with veggie dippers for South Beach Diet)
Goat Cheese Stuffed Piquillo Peppers from Running with Tweezers
Chimichurri Sauce from Use Real Butter

Phase One Salads and Salad Dressings
Cucumber, Onion, and Parsley Salad with Feta Cheese from Kalyn's Kitchen
Tomato, Eggplant, and Bocconcini Salad from The Culinary Chase (use low-fat mozzarella or Bocconcini for South Beach Diet)
Grilled Lettuce Salad from Betwitching Kitchen
Tomato and Olive Salad from The Dabble (skip the sugar or use Splenda for South Beach Diet)
Cold Lemon Asparagus Salad from Daily Unadventures in Cooking (skip the sugar or use Splenda for South Beach Diet)
White Bean and Radish Salad from Thyme for Cooking
Asparagus Salad a la Naturelle from Bella Baita
Asparagus and Pecorino Salad from Leite's Culinaria (use lemon zest instead of marmalade for South Beach Diet)
Fresh Green Bean Salad from Trini Gourmet
Chicken and Radish Salad with Creamy Avocado Dressing from Chocolate and Zucchini
Chickpea and Tuna Salad from Nami Nami
Aunt Trish's Salad Dressing from The Pioneer Woman Cooks (skip the sugar or use Splenda for South Beach Diet)

Phase One Soups, Stews, and Chilis
Spicy Red Fish Stew from Kalyn's Kitchen
Ground Chicken (or turkey) and Chickpea Curry Stew with Yogurt and Cilantro from Kalyn's Kitchen
Chili los Mariscos from Cara's Cravings (skip the chips for South Beach Diet)
Black Bean Soup with Ro-Tel from Soup Chick
Summer Gazpacho from Budget Bytes
Two Garlic Soup from Food Stories (don't serve over bread for Phase One)

Phase One Vegetables and Side Dishes
How to Roast Whole Artichokes from Pinch My Salt
Oven-Baked Eggplants with Pesto from Lucullian Delights
Grilled Vegetables from Our Life in the Kitchen
Mixed Lentil Dal from Lisa's Kitchen (use olive oil instead of butter or ghee for South Beach Diet)
Warm Black-Eyed Peas with Yogurt and Ginger from A Veggie Venture (use low-fat yogurt for South Beach Diet)
Cauliflower "Chicken Fried Rice" from Stephen Cooks (skip carrots and use edamame instead of peas for Phase One)
Julie Sahni's Bihari Green Beans Masala from The Wednesday Chef (use light coconut milk for South Beach Diet)
Sesame Kale from In Good Taste
Grilled Asparagus with Roasted Red Pepper Aioli from Rookie Cookie
Roasted Cauliflower with Garam Masala from Stephen Cooks
Ottolenghi's Fried Beans with Sorrel, Feta, and Sumac from David Lebovitz
Blanched Asparagus with Almonds, Shallots, and Lemon from Not Eating Out in New York
Un-Refried Beans in the Crockpot from Prudence Pennywise (don't use optional bacon grease or bacon for South Beach Diet)
Spicy Green Beans with Ginger and Garlic from The Perfect Pantry

Phase One Meat, Chicken, or Fish Entrees
Baked White Fish with Pine Nut,Parmesan, and Basil Pesto Crust from Kalyn's Kitchen
Salmon Patties from Kalyn's Kitchen
Mustard, Lemon, and Coriander Grilled Chicken Breasts with Lemon-Basil Vinaigrette from Kalyn's Kitchen
Chicken Sanpete Kabobs from Kalyn's Kitchen
Seared Scallops with Chimichurri Dressing from Cookin' Canuck
Grilled Tuna Kebabs from Simply Recipes
Roast Beef from Katkonation (choose a roast with less than 10% fat for South Beach Diet)
Grilled Shrimp with Lime and Cilantro from Daily Unadventures in Cooking
Shrimp and Asparagus over White Bean Puree from An Oregon Cottage (use olive oil instead of butter for South Beach Diet)
Fish with Lemon Balm Pesto from Opulent Cottage
Kafta Kebabs from Chico's Kitchen
Chicken with Tomatoes, Peppers, and Feta from Chow Bella
Sausage, Peppers, and Onions from Simply Recipes (use turkey Italian Sausage and skip the wine for Phase One)
Chicken Stuffed Poblano Peppers from AskGeorgie.com
Baked Salmon with Baby Fennel, Mustard, and Tarragon from TasteFood
Grilled Tandoori Chicken from Closet Cooking (use low-fat yogurt for South Beach Diet)
Balsamic Marinated Flank Steak from Madeline's Adaptations
Perfectly Baked Fish en Papillote from Simply Sugar and Gluten Free

Phase One Vegetarian or Meat-Free Entrees
Mixed Lentil Dal from Lisa's Kitchen (use olive oil instead of butter or ghee for South Beach Diet)
Warm Black-Eyed Peas with Yogurt and Ginger from A Veggie Venture (use low-fat yogurt for South Beach Diet)
Falafel from Food Bridge
Ottolenghi's Fried Beans with Sorrel, Feta, and Sumac from David Lebovitz
Zucchini "Pasta" with Parsley Almond Pesto from Pro Bono Baker
Basil Grilled Tofu with Okra, Red Peppers, and Portobellas from Manifest Vegan
Chana Masala (Chickpea Curry) from Daily Unadventures in Cooking

Phase One Breakfasts
Mini Greek Frittatas from Healthy Green Kitchen
Roasted Asparagus Frittata from Gluten-Free Girl and the Chef
Garden Omelet from AskGeorgie.com

Did I Miss Your Phase One Recipe?
Phase one menus for the South Beach Diet focus on lean meats, seafood, eggs, dried beans, soy products, low-fat dairy products, nuts and seeds, and most vegetables. Phase one doesn't permit fruit, alcohol, bread, rice, pasta, potatoes, sugar, or any foods high in saturated fat. Obviously I miss lots of phase one recipes, so if you're a food blogger who posted a recipe this month that you think would be approved for phase one, please feel free to e-mail me the link at kalynskitchen (at) comcast (dot) net. I'll take a look, and if the recipe is phase-one friendly, I'll add it to next months roundup. (Please don't leave recipe links in the comments. They will not be published.)
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More to Chew On:


  1. this is a huge benefit you are doing each month... Thanks

  2. What a great post!! I am not a south beach follower, though my eating is similar (real, whole foods - no white flour, no sugar)...but these are the types of recipes I am on the lookout for. And to find them all in one place is great! Thanks for sharing!!

  3. Another great round-up, Kalyn. I can tell that I will be bookmarking a lot of these recipes.

  4. Great round-up Kalyn! Many thanks for including my frittatas!

  5. Love your fresh new header. I'm so glad herb season is upon us. And I look forward to seeing pics of your garden! Happy June!

  6. Awesome post! I bookmarked the page so I can keep coming back!

    Thanks so much!

  7. Thanks for sharing my sesame kale recipe!

  8. So many wonderful recipes. I love your round ups.

  9. love.love.love.love the new header.super cute job Uncle Rand. love you too Aunt Kalyn. :)

  10. Thanks for including my artichokes in the roundup! Meant to tell you that my aunt and I tried your Mustard, Lemon, and Coriander Grilled Chicken Breasts with Lemon-Basil Vinaigrette the other night and they were great!

  11. Year on the Grill, thanks! It's fun saving them through the month.

    Denise, whether or not you care about South Beach, I think it's just a healthy way to eat.

    Dara, thanks!

    Winnie, loved the frittatas.

    Karina, me too. I finally took some more pics of the other garden veggies; coming soon.

    Rainey, thanks and glad you like it.

    Maris, you're welcome, the sesame kale looked great!M

    Maria, thanks!

    Becca, isn't Rand such a talent! Love you too!

    Nicole, the artichokes looked amazing. So glad you liked the chicken, thanks for letting me know!

  12. I'm glad I came across your reciples for two reasons .. A) I need to learn how to cook and B) I want to learn how to cook healthy .. so Thanks!

  13. Wow!!!
    What a fantastic list. Thanks for including my salad ;-))

  14. As always, the Phase One round-up is an invaluable for everyone who's being a bit careful this month, whether or not they're following South Beach. Thanks again for the time you put into creating these posts each month. (And thanks to Rand for the beautiful fresh herb banner!)

  15. Yum! Just wondering if you have any suggestions about eating South Beach in a Thai restaurant. Many thanks!

  16. Mark, good luck with the learning to cook. Have fun!

    Katie, you're welcome.

    Lydia, doesn't Rand do a great job on the headers? He's the best brother you could hope for!

    Erika, the Thai dish I order most is Chicken with Peppers and Thai Basil and I ask to have my food made without sugar. Most restaurants will accommodate that (in fact, in my favorite Thai restaurant, when I say "no sugar" they say "oh yes, authentic Thai." If you stick with something that's has veggies and meat and don't eat the rice, quite a few Thai dishes are okay without the sugar.

  17. Hi there Kalyn--thanks again for an awesome roundup!

    I have to add that I LOVE the new banner.

  18. Awesome site...thanks for sharing all this great information!

  19. Hi Kalyn,
    Thank you so much for the link. I appreciate it. Great list :)

  20. what a great collection of tasty and healthy recipes. Lot's of inspiration for the homecook there. thank you so much for adding my recipe.

  21. Always look forward to the beginning of each month thanks to your round-up of recipes.

    So nice to see mine included, big thank you!

  22. Your round-ups are always filled with such inspiring recipes, no matter if you follow the South Beach Diet or not. So many great recipes to choose from.

    Thank you so much for including my flank steak :)

    Oh, and when did it become June already?! Wow, the year is flying by!

  23. Hi Kalyn...thanks for including me (twice!)

    So many good choices!

    best, Stephen


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