Friday, October 01, 2010

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

Black Bean Salad with Jicama, Tomatoes, and CilantroKalyn's favorite Phase One Recipe for September 2010 was
Black Bean Salad with Jicama, Tomatoes, Cilantro, and Lime

Whew, another month has gone screaming by and it's time to add another post to my South Beach Diet Phase One Monthly Recipe Round-Ups where I spotlight Phase One recipes I posted that month or spotted on other blogs around the web. My goal with this is not to find *every* recipe that a blogger posted that would be Phase One; no one could possible keep up with that! Instead I'm searching all month for the most interesting recipes I spot that are suitable for phase one. Of course, every month I find good recipes that only need minor changes to make them South Beach Diet friendly, so it's noted after the recipe link if the recipe needs any changes to make it Phase One. And there are always good Phase One recipes that I don't even see, so if you're a food blogger who's posted something you think is interesting which would 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
Roasted Red Pepper and Garlic Aioli Sauce from Kalyn's Kitchen
Marinated Sun-Dried Tomato Hummus with Olives from Lisa's Kitchen (Serve with celery or other veggie dippers for phase one.)
Svelte Green Goddess Dip from Leite's Culinaria (Use Splenda instead of sugar for South Beach Diet. Serve with celery or other veggie dippers for phase one.)
Marinated Mozzarella from Life's Ambrosia (Use low fat mozzarella and exercise portion control for this recipe.)
Creamy Hummus from Macheesmo (Serve with celery or other veggie dippers for phase one.)
Cilantro Chimichurri from Eclectic Recipes (Serve as a sauce over beef or chicken for phase one.)

Phase One Salads and Salad Dressings
Black Bean Salad with Jicama, Tomatoes, Cilantro, and Lime from Kalyn's Kitchen
Raw Kale Salad with Pecorino (or Parmesan) and Lemon from Kalyn's Kitchen
Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes from Kalyn's Kitchen
Warm Tomato, Basil, and Mozzarella Salad from The Perfect Pantry
Popeye-Pleasin' Salad from Bewitching Kitchen
German Coleslaw from Andrea Meyers (Use Splenda instead of sugar for South Beach Diet.)
Lemon Kale Salad from Sprouted Kitchen
Scallop and Cucumber Salad from Ask
Warm Summer Squash Salad from My Own Sweet Thyme
Kidney Bean Salad from The Peach Kitchen
Roasted Tomato Caprese Salad from Closet Cooking
Mexican Three Bean Salad from Simply Recipes (Use Splenda instead of sugar for South Beach Diet.)
Grilled Radicchio Salad from Simply Recipes
Asian Chard Salad with Mushrooms and Bell Pepper from Eat Little, Eat Big
Zingy Cauliflower Salad from Joyful Abode

Phase One Soups, Stews, and Chilis
Chard and Chickpea Soup with Sausage and Green Pepper from Kalyn's Kitchen

Phase One Vegetables and Side Dishes
Indian Spiced Lentils from Kalyn's Kitchen
Grilled Eggplant with Garlic-Yogurt Sauce from Cara's Cravings
Whole Roasted Cauliflower with Lemon Vinaigrette from A Veggie Venture
Braised Kale with Tomatoes from A Mingling of Tastes
Asparagus with Fried Kalamata Olive Salsa from Souvlaki for the Soul
Ratatouille from Kitchen Parade
Peperonata from Simply Recipes (Use Splenda instead of sugar for South Beach Diet.)
Three Lentil Dal from Ko Rasoi (Portion size is 1/3 to 1/2 cup for phase one for bean dishes like this; use oil and not ghee.)

Phase One Meat, Chicken, or Fish Entrees
Baked Pesto Chicken from Kalyn's Kitchen
Grilled Garlic Chicken with Roasted Red Pepper and Garlic Aioli Sauce from Kalyn's Kitchen
Wasabi Mayonnaise Salmon from Cooking with Amy
Grilled Loin Lamb Chops with Cilantro-Mint Paste from Gluten-Free, Dariy-Free, Sugar Free (Be sure lamb is well trimmed of fat for South Beach Diet.)
Chicken Diavola from Whistlestop Cafe Cooking
Chili Beef on Endive Leaves from The Culinary Chase
Chicken Stuffed with Spinach, Feta, and Almonds from Bitchin' Camaro
Shrimp in Moroccan Style Tomato Sauce from Bewitching Kitchen
Sizzling Southwestern Flank Steak with Creamy Salsa Verde from One Perfect Bite
Baked Shrimp with Tomatillos from Simply Recipes
Gluten-Free, Grain-Free Green Chile Stuffed Peppers from Elana's Pantry
Baked Eggplant Parmesan from Dani Spies (video)
Tilapia with Peppers and Olives from Sidewalk Shoes
Chicken Caprese from Cara's Cravings
Grilled Branzino with Rosemary Vinaigrette from Simply Recipes
Sockeye Salmon Salad from Guilty Kitchen (Use turkey bacon or Canadian bacon for South Beach Diet.)

Phase One Vegetarian or Meat-Free Entrees
Grilled Eggplant with Garlic-Yogurt Sauce from Cara's Cravings
Scrambled Tofu with Tomatoes and Peppers from Stone Soup
Ratatouille from Kitchen Parade

Phase One Breakfasts
Frittata with Zucchini, Sun-Dried Tomatoes, and Sausage from Kalyn's Kitchen
Spinach Egg Breakfast Cups from Sweetnicks
Make Ahead Breakfast Quiche from Eat Little, Eat Big

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. Thanks for including my recipe in the round up!!

  2. Peachkins, you're very welcome. (And love, love, love your profile photo! What a cute picture.)

  3. I always get such great ideas from the monthly Phase One round-ups. I know it's a lot of work to collect these recipes, and I look forward to trying some of your discoveries.

  4. Wicked Noodle, thanks!

    Lydia, I'm so glad to hear that people get ideas from this even if they aren't South Beach dieters. It is a bit of work, but I also love seeing the creative ideas that can be Phase One; it's a fun challenge to find them!

  5. Hi Kalyn, I'm not a South Beacher but I have also been getting many good ideas from your blog for a our Paleo/Primal diet. As a matter of fact, I mentioned your blog in yesterday's is a great resource and inspiration. Thanks you for sharing!

  6. Patty, so glad you are enjoying the blog, and thanks for the mention!

  7. Absolutely amazing and timely post. Am in the middle of redoing my phase 1 now, and your post is very helpful. Thank you!

  8. Oh good, so glad it's helpful for you. There are several years of these round-ups if you look in the archives on the left.

  9. Thanks for including me with all of these wonderful recipes!

  10. Just discovered your site and immediately froze my rosemary. Do you ever indicate Weight Watchers points with recipes?

  11. Carol, I chose The South Beach Diet to manage my weight because I didn't want to count points, carbs, or calories, so if you want that information you will need to calculate it yourself. Enjoy the frozen rosemary!


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