Sunday, August 01, 2010

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

Chicken Egg Foo YungKalyn's favorite Phase One recipe from July 2010 was
Chicken Egg Foo Yung with Mushrooms and Green Onions.

Yes, I know I say this every time it's a new month, but it's hard to believe a full month has gone by and it's time to put together another collection of the South Beach Diet Phase One Recipes I've posted this month on Kalyn's Kitchen or found on other food blogs. July has been a scorcher around here, and personally I'm ready to move towards fall, how about you?

Every month I find recipes listed that only need minor changes to make them South Beach Diet friendly, so those changes are noted. There are always Phase One recipes that I don't see, 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
Shrimp Deviled Eggs from My Columbian Recipes
Edamame Hummus from (serve with veggie dippers but not carrots for phase one)
Avocado Tahini Dip from Tobias Cooks! (serve with veggie dippers but not carrots for phase one)
Spicy Cucumber and Mint Raita from Home Cooking Rocks (serve with veggie dippers but not carrots for phase one, can also be a sauce on meat)

Phase One Salads and Salad Dressings
Val's Sweet Cabbage Slaw with Green Onion and Parsley from Kalyn's Kitchen (phase one with Splenda)
Sweet and Sour Cucumber Salad with Fresh Dill from Kalyn's Kitchen
Marinated Summer Squash and Chickpea Salad with Lemon, Herbs, and Parmesan from Kalyn's Kitchen
Marinated Zucchini Salad with Olives, Artichokes, Red Pepper, and Red Onion from Kalyn's Kitchen
Cucumber and Chicken Salad with Sesame Ginger Dressing from The Perfect Pantry (substitute Splenda for sugar for phase one)
Black Bean, Avocado, Cucumber, and Tomato Salad from
Zucchini Salad with Feta from Cooking with Amy
Velvety Avocado Dressing from Eat Real (use light mayo and sour cream for South Beach Diet)
Crazy Simple Raw Kale Salad from Diet Dessert and Dogs
Flaked Parsley Salad with Black Olives and Cheese from One Perfect Bite
Ginger Sesame Miso Dressing from Beyond Salmon
Tarragon Egg Salad from Simply Recipes (use light mayo for South Beach Diet)
Cowboy Caviar from One Perfect Bite
Grilled Patty Pan Squash, Tomato, and Feta Cheese Salad from Cookin' Canuck
Cold Sichuan Cucumber Salad from Mix. Bake. Stir.
Easy Spinach Salad from Two Peas and Their Pod
Warm Mushroom Salad from Sidewalk Shoes
Greek Black-Eyed Peas Salad from Simply Recipes
Curry Ranch Dressing (with Cashew Cream) from Gluten Free Goddess
Asparagus Basil Salad from Elana's Pantry
Coleslaw with Peanut Dressing from Gluten Free Goddess (I wouldn't worry about the small amount of agave nectar in the dressing, but you could use Splenda)

Phase One Soups, Stews, and Chilis
Barbara Kafka's Moroccan Tomato Soup from The Wednesday Chef
Cool Mint Cucumber Soup from Show Me the Curry
Asparagus Soup from Dani Spies

Phase One Vegetables or Side Dishes
Lemony Green Beans from Kalyn's Kitchen
Zucchini Noodles with Avocado Dressing from Healthy Green Kitchen
Spaghetti Squash Pesto with Tomatoes from
Low Fat Collard Greens from Eclectic Recipes
Grilled Vegetables with Piment d'Esplette Sauce from The Perfect Pantry (use light mayo for South Beach Diet)
Slow Cooked Black Eyed Peas and Tomatoes from Simply Sugar and Gluten Free (use Canadian bacon or lean ham for South Beach Diet)
Grilled Cabbage from Chick in the Kitchen
Heirloom Tomato Tartare with Balsamic Syrup from TasteFood
Herring and Radish Salad from The Breakaway Cook
Garlicky Marinated Zucchini with Soy and Sesame from Not Eating Out in New York
Lemony Spinach and Mushrooms with Toasted Garlic Bits from Home Cooking Rocks

Phase One Meat, Chicken, or Fish Entrees
Chicken Egg Foo Yung with Mushrooms and Green Onions from Kalyn's Kitchen
Grilled Sausage and Summer Squash with Herbs, Capers, Kalamata Olives, and Lemon from Kalyn's Kitchen
Crockpot Recipe for Sausage, Beans, and Greens from Kalyn's Kitchen
Savory Marinade for Grilled Chicken, Pork, or Beef from Kalyn's Kitchen
Pork Chops Stuffed with Spinach and Mushrooms from
Thai Grilled Chicken with Coconut Milk Marinade from Andrea Meyers (substitute Splenda for sugar for phase one)
Roasted Cod with Cherry Tomatoes from Proud Italian Cook
London Broil with Garlic and Parsley Sauce from One Perfect Bite
Barbecued Ginger Rosemary Pork Loin from Thyme for Cooking
Herbed Tuna in Tomatoes from Cheap Healthy Good
Grilled Steak with Avocado Sauce from Life's Ambrosia
Grilled Soy and Mustard Marinated Fish Kabobs from TasteFood
Grilled Pork Chops with Garlic-Lime Sauce from Dine and Dish
Grilled Tuna with Soy and Chives from Daily Unadventures in Cooking
Avocado Baked Mahi from Cara's Cravings
Parmesan Crusted Chicken from Leite's Culinaria
Grilled Sardines with Chermoula from Ya Salam Cooking

Phase One Vegetarian or Meat-Free Entrees
Black Bean Curry from Ginger and Garlic
Grilled Vegetables with Piment d'Esplette Sauce from The Perfect Pantry (use light mayo for South Beach Diet)
Grilled Zucchini Roll with Herbed Goat Cheese and Kalamata Olives from Cookin' Canuck
Vegan "Tuna" Salad from Gluten Free Goddess (I wouldn't worry about the small amount of agave nectar in the dressing, but you could use Splenda)

Phase One Breakfasts
Roasted Green Bell Pepper and Roasted Tomato Breakfast Casserole with Feta and Oregano from Kalyn's Kitchen
Eggs Kagiana from Tobias Cooks!
Caprese Flat Omelet from 5 Second Rule
Mushroom, Chard, and Cheese Bars from Thyme for Cooking

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. I LOVE chicken egg fu yung, I have it on my blog too but I do need to make it again! This looks fantastic!! Thanks for the awesome round up! I love to look through and get ideas!

  2. Thanks Debbie. Always glad to hear the Round-Up is useful!

  3. Great round-up (as usual) Kalyn!
    Thanks for including the zucchini noodles from my blog :)

  4. Winnie, I loved that recipe!

  5. Wonderful roundup Kalyn. So many great ideas - I really need to get back in the kitchen.

  6. So many great choices--can't wait to try some of those dressings and veggies! Thanks for including my salad. And great roundup, as always. Thanks, Kalyn. :)

  7. Christine, but are you at least having fun if you're not cooking?

    Ricki, love the looks of that kale salad!

  8. Taking a break from packing--- and getting hungry reading this fabulous round-up of recipes. As always- thanks for the inspiring possibilities!

  9. wonderful round-up as always, Kalyn! Thanks for including my black bean curry recipe.

  10. Karina, good luck with the move!

    PJ, you're welcome; it did look delish!

  11. Wow, I better get busy. So many great recipes. Thanks Kalyn!

  12. Now that I've seen that gorgeous egg foo yung photo again, I absolutely have to make it. This week!

  13. I'm new to South Beach and new here! Trying to lose about 70 pounds! I am so glad I found this site! Thanks so much for doing this!

  14. Thanks Lydia. I'm betting you'll like it!

    Julie, I hope the blog will be really useful for you. Stick with it, and I know it will work!

  15. Thanks for the link love, Kalyn! Looks like another great roundup. Can you believe I have never eaten egg foo young? I think we always had a pretty regular order when it came to Chinese food, and it never included that dish. But it sounds delicious, almost like an Asian frittata - I must try it!

  16. Cara, the Egg Foo Yung was fantastic; you must try it. When I had it from a restaurant it was often deep fried. I like this version better.

  17. I cannot wait to try the chicken egg foo young!!! YUM!!!

  18. Made this for dinner tonight and it was amazing!!

  19. Becca, I'm assuming you mean the Egg Foo Yung, so glad you liked it. Now I'm wondering if your kids would eat it? Are they pretty adventurous?

  20. Yes, I am very ready to move into fall. I love the long summer days, but don't do well in the hot temperatures. Another fantastic round-up, Kalyn!

  21. The kids had cereal lol!! But Ryan and I loved the Egg Foo Yung!

  22. Dara, won't be long. Really hating the heat the last few weeks especially.

    Becca, too funny! (But somehow I couldn't imagine kids that young eating it.)

  23. Great round-up, especially some of these breakfast recipes! I've been stuck on breakfast recently so hopefully some of these ideas will help me shake things up!

  24. Maris, have fun trying the breakfasts!

  25. Thanks for this month's collection, awesome as usual....


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