Thursday, July 01, 2010

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

Kalyn's favorite Phase One recipe for June 2010 was Spicy
Pinto Bean Salad with Pepperoncini, Tomatoes, and Parsley.

It's July 1, so summer is officially in full swing, and since it's the first day of the month it's time to share the round-up of South Beach Diet Phase One recipes I've made this month or spotted on other blogs. You probably could have guessed it but this month the round-up is especially heavy on salads, so if it's salad weather where you are there are some tasty options here. As always, there are some recipes listed that only need minor changes to make them South Beach Diet friendly; those things are noted after the recipe listing. Of course, there are always good Phase One recipes 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
Smoked Salmon Pate from Mele Cotte (eat stuffed into celery for phase one)
Black Bean Hummus from Life's Ambrosia (eat with veggie dippers for phase one)
Roasted Chickpeas with Garlic, Cumin, and Paprika from The Perfect Pantry
Weight Watcher's Spinach Dip from A Veggie Venture (eat with veggie dippers for phase one)
Baked Radish Chips from Cheap Healthy Good
Fiery Deviled Eggs from Lisa's Kitchen
Cucumber Chickpea "Bruschetta" from Gluten Free Easily
Green Goddess Dip from Morsels and Musings (use low fat sour cream and mayo for South Beach Diet, and eat with veggie dippers)


Phase One Salads and Salad Dressings
Spicy Pinto Bean Salad with Pepperoncini, Tomatoes, and Parsley from Kalyn's Kitchen
Cucumber and Avocado Salad with Lime, Mint, and Feta from Kalyn's Kitchen
Cucumber and Radish Salad with Feta, Red Wine Vinegar, and Buttermilk Dressing from Kalyn's Kitchen
Chickpea Tuna Salad from $5 Dinners
Insalata Caprese Salad from Sidewalk Shoes
Roasted Eggplant Salad with Peppers and Cucumbers from She's in the Kitchen
Tofu Salad with Herbs, Two Ways from Cheap Healthy Good
Chickpea and Lentil Salad with Zucchini and Sun-Dried Tomatoes from Lisa's Kitchen
Asparagus Salad with Pesto and Parmesan from Cook Sister!
Sweet Basil Vinaigrette from Sidewalk Shoes
Salad with Roasted Radishes, Roasted Shallots, and Shrimp from Stephen Cooks
Eggplant and Tomato Napoleons from Inspired Taste
Lemon Caper Salad Dressing from Daily Unadventures in Cooking
Spring Greek Salad from Vintage Mixer
White Bean and Tuna Salad from Simply Recipes
Tuna and White Bean Salad from AskGeorgie.com
French Lentil Salad with Caramelized Onions and Fresh Basil from Fab Frugal Food
Sweet and Spicy Cucumber Salad with Fresh Dill from Pinch My Salt (replace sugar with Splenda for South Beach Diet)
Shaved Asparagus Salad with Anchovy Vinaigrette from eating/sf


Phase One Soups, Stews, and Chilis
Green Gazpacho from Close to Home (use Splenda instead of honey or sugar for South Beach Diet, although I wouldn't worry about 1 tsp. of sugar)
Easy Hot and Sour Soup from Half Assed Kitchen
Turkish Red Lentil Soup with Sumac from eCurry (don't use the optional carrot for phase one)
Gazpacho with Oven-Baked Tomatoes and Fresh Bay Leaves from Lucullian Delights


Phase One Vegetables and Side Dishes
Miso Wax Bean Salad from Running with Tweezers
Grilled Baby Artichokes from Stephen Cooks
Spinach Saganaki from Mediterranean Cooking in Alaska
Grilled Yellow Squash with Fresh Dill Vinaigrette and Feta from Pinch My Salt
Mashed Rosemary White Beans from A Dash of Sass
Beans Baked with Feta, Tomatoes, and Herbs from Kitchenist
Spinach with Garlic Chips from The Pioneer Woman Cooks
Spinach with Sesame and Garlic from Simply Recipes (use Splenda instead of sugar for phase one)
Spanish White Beans with Spinach from Eggs on Sunday
Sauteed Summer Greens from Pro Bono Baker


Phase One Meat, Chicken, or Fish Entrees
Grilled Pork Kabobs with Spicy Peanut Butter, Sesame, and Soy Sauce Marinade from Kalyn's Kitchen
Janet's Mustard Chicken from Kalyn's Kitchen
Spice-Rubbed Flank Steak from Pinch My Salt
Baked Salmon and Kale Wraps with Dill and Harissa from Taste Food
Ginger Shrimp and Broccoli Stir-Fry from Life's Ambrosia
Italian and Southwestern Zucchini Boats from A Dash of Sass
Greek Beef Meatballs from Sidewalk Shoes
Greek Stuffed Zucchini Boats from Joyful Abode
Spiced Skirt Steak with White Beans, Grape Tomatoes, and Arugula from Cara's Cravings
Grilled Shrimp and Rosemary Skewers from Life's Ambrosia
Stir-Fried Chicken with Asparagus, Green Garlic, and Tomatoes from Blue Kitchen (don't serve over rice for phase one)
Tilapia with Fresh Basil from The Cooking Adventures of Chef Paz
Grilled Pesto-Topped Salmon from Sarah's Cucina Bella
Cold Shrimp in Creamy Dill Sauce with Capers from Kitchen Parade
Lime Grilled Shrimp from Dine and Dish
Salmon with Mustard Dill Sauce from Life's Ambrosia
Sausage, Onion, and Mushroom Kabobs from Kayotic Kitchen
Baked Salmon with Basil Mayonnaise and Tomatoes from Life's Ambrosia (mayonnaise is a limited food, or use low-fat mayo for South Beach Diet)


Phase One Vegetarian or Meat-Free Entrees
Grilled Tofu Steaks with Chili-Lime Sauce from Cheap Healthy Good (you could use Splenda instead of agave, but I wouldn't worry too much about 1 tsp.)
Blackened Black Bean Burgers from Gluten Free Easily
Spanish White Beans with Spinach from Eggs on Sunday


Phase One Breakfasts
Frittata with Canadian Bacon, Green Onions, and Cheese from Kalyn's Kitchen
Baked Tomatoes with Ham and Egg from Thyme for Cooking
Caprese Omelet from Proud Italian Cook


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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16 comments:

Debbi Does Dinner Healthy said...

Nice round up! Some great recipes there, I'll take a look and see if I can find anything qualifies for phase 1. Thanks!

Sugar said...

I recently found your blog and I just want to say Thank you!!!
I just started South Beach Tuesday and need ideas. I love all the information you have here!!!

Lydia (The Perfect Pantry) said...

There are so many great salad ideas this month. I'll definitely ba adding some to my summer menus.

chris said...

I need to buckle down and get back to how I ate while living out there. Thanks for this list! And, thanks for linking to my Pate!

Jeanne @ CookSister! said...

Thanks for the mention! That asparagus and pesto salad is truly remarkably good. And easy :) Some wonderful recipes for summer to try here - thanks!

katerina said...

Another great write-up. Thanks for including me. I love your new favicon.

gfe--gluten free easily said...

Kalyn, I love these monthly roundups that you do! Just reading the titles has my mouth watering. So many good dishes full of fresh and flavorful ingredients. Once again, I'm honored that you included gfe, and with not one, but two recipes--thanks so much! :-)

Shirley

SallyBR said...

Delicious round-up, Kalyn!

Thanks for posting!

RV said...

Thanks for putting them together. I am planning to go back on phase 1 to reach my goal weight faster. This will definitely help me.

Half Assed Kitchen said...

Thanks for the shout out, Kalyn!

katiez said...

Thanks for the mention - I love your top pick salad!
And so many good recipes to look at.... I'm starving!

Leslie said...

Kalyn, thank you so much for the wealth of recipes and food ideas you provide! I seem to be on and off the South Beach plan, but am mostly just trying to focus on healthy preparation and quality ingredients... and savoring the foods I choose to eat! Your blog is a real asset - keep up the great work!

Leslie

Amanda said...

Hi! My boyfriend and I are starting the South Beach Diet tomorrow. I love your blog! Thank you! The only thing I was wondering is about the recipes that use cheese. Have you been able to find low-fat or fat free goat cheese, parmesean, etc. for the Phase One recipes you have posted? Or, do you use the regular cheeses?

Kalyn said...

Amanda, I buy low fat cheese when I can find it, but for some types when I can't find low fat, I just use it in moderation. I don't think I've seen low-fat Parmesan but goat cheese has only 5 grams of fat per ounce.

kate said...

Thanks for the shout-out Kalyn! Your site just keeps getting better and better. Any time I get stuck for inspiration for healthy meals I come back to your Kitchen ... it always gets me pointed in the right direction!

SLCFoodie said...

Thanks for the link! What an incredible list of summer-time light recipes! I will refer back to this for sure.

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