Monday, November 01, 2010

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

Thai-Inspired Turkey Mini-Meatball Lettuce WrapsKalyn's favorite Phase One Recipes for October 2010 was
Thai-Inspired Turkey Mini-Meatball Lettuce Wraps.

Today's the day we start counting down to Thanksgiving, right? Just like I've done every year since 2006, I'll be sharing South Beach Diet Friendly Thanksgiving recipes during November. But before we start that turkey-day countdown, let's see the Phase One Recipes I've posted or spotted on other blogs during October. I'm not sure if many people start a diet in November or December, but I do know people come back to the monthly Phase One Recipes Round-Ups over and over, and I love knowing they're useful. If you can't imagine doing full-out Phase One during the holidays, you can always use these recipes to do what my brother Rand and I jokingly call Phase 1.5, when we mostly eat phase one foods, with a few indulgences.

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

Every month I find recipes that only need small changes to make them South Beach Diet friendly, so it's noted after the link if the recipe needs any changes to be Phase One. Of course, there are always good Phase One recipes that I don't find, so if you're a food blogger who's posted something you think would be good for Phase One, see after the recipe links for how to submit it.


Phase One Appetizers and Condiments
Raw Cashew Hummus from Gluten-Free Goddess (serve with veggie crudites but not carrots for phase one)


Phase One Salads and Salad Dressings
Arugula or Spinach Salad with Tomatoes, Olives, Sausage, Cheese and Buttermilk Dressing from Farmgirl Fare
Grilled Radicchio Salad with Gorgonzola and Balsamic Vinaigrette from Leite's Culinaria (use portion control on the cheese)
Japanese Tomato Tofu Caprese Salad from The Taste Space (limit tofu serving size to 1/2 cup for South Beach)


Phase One Soups, Stews, or Chilis
Cannellini Bean and Kale Soup with Ham and Sherry Vinegar from Kalyn's Kitchen
Garbanzo Bean (Chickpea) Soup with Garlic, Sumac, Olive Oil, and Lemon from Kalyn's Kitchen
Navy Bean and Refried Bean Stew with Ham, Leeks, and Tomatoes from Kalyn's Kitchen
Crockpot Recipe for Sausage, Peppers, and Cannellini Bean Stew with Parmesan from Kalyn's Kitchen
Pressure Cooker Recipe for Pinto Bean and Ground Beef Stew with Cumin and Cilantro from Kalyn's Kitchen
Keena's Gazpacho from Orangette
Turkey Chili from Sarah's Cucina Bella
Spicy Sausage, White Bean, and Spinach Soup from In Good Taste (use turkey or chicken sausage for South Beach)
Chicken Puttanesca from In the Kitchen with Kath


Phase One Vegetables and Side Dishes
Roasted Broccoli with Garlic from Kalyn's Kitchen
Sichuan-Style Stir-Fried Chinese Long Beans from Simply Recipes (The recipe has a tiny amount of sugar which you could replace with Splenda, although I wouldn't worry about that much sugar.)
Soft Zucchini with Harissa, Olives, and Feta from The Wednesday Chef
Creamed Spinach Lightened Up from Eat Little, Eat Big
Baked Cauliflower Cream from Salad in a Jar (don't use butter for South Beach Diet)
Simple Coconut Dhal with Crispy Onions from Nami Nami (use lite coconut milk for South Beach and limit serving size to 1/2 cup for phase one)
Oven-Roasted Rainbow Swiss Chard from Leite's Culinaria
Chickpeas and Escarole from Mele Cotte
Roasted Cauliflower with Anchovy Sauce from Tobias Cooks (skip the brown sugar or use Splenda for South Beach Diet)
Spicy Sauteed Cabbage from The Way the Cookie Crumbles
Sauteed Kale with Toasted Cashews from Simply Recipes
8-Ball Zucchini wth Vegetable Lentil Medley from Mele Cotte


Phase One Meat, Chicken, or Fish Entrees
Thai-Inspired Turkey Mini-Meatball Lettuce Wraps from Kalyn's Kitchen
Balsamic and Onion Pot Roast from Kalyn's Kitchen
Sugar-Free Teriyaki Chicken from Kalyn's Kitchen (make the recipe with all Splenda for phase one)
Grilled Salmon with Balsamic-Rosemary Glaze from Learning to Eat
Garlic-Lover's Roast Beef from SkinnyTaste (remember to use beef with 10% fat or less for South Beach Diet)
Korean Lettuce Wraps from Jeannette's Healthy Living (It's best to use Splenda instead of agave nectar for phase one, although I wouldn't worry too much about such a small amount; don't use slaw mix with carrots.)
Flank Steak stuffed with Spinach, Feta, and Artichokes from Bitchin' Camero
Spiced Slow Cooker Pot Roast with Tomatoes from Life's Ambrosia


Phase One Vegetarian or Meat-Free Entrees
Chickpeas and Escarole from Mele Cotte
Portabella Pizza with Greens from Zesty Cook (omit the bacon for South Beach Diet)


Phase One Breakfasts
Roasted Vegetable and Cheese Omelet 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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12 comments:

Lydia (The Perfect Pantry) said...

I always look forward to the Phase One round-ups. Even if you're not doing South Beach, you can get so many ideas for great low-glycemic recipes.

Maris (In Good Taste) said...

Thanks for mentioning my soup! I want to try the oven roasted chard from Leite's Culinaria next...I just bought a big bunch of rainbow chard yesterdat!

Cupcake said...

Wowsa that looks so healthy and fresh!
cupcake

Kalyn said...

Lydia, thanks for mentioning that. Of course that is always my goal.

Maris, I was eyeballing that roasted chard recipe too!

Cupcake, glad you like it.

Jeanette said...

Thanks for including my lettuce wraps in your Phase 1 recipe roundup Kalyn. I always enjoy reading your posts and seeing the wide variety of recipes.

Kalyn said...

Jeanette, you're very welcome. I love your blog.

Mary said...

Oh, these look fab! I love lettuce wraps especially with the tasty healthy twist!

Mary xo

Kalyn said...

Glad people are liking the looks of the lettuce wraps!

B4 the holidays said...

I could just kiss you! I have been in such a taco turkey breast rut since I've just re-started phase 1. Had a SERIOUS hankering for Thai food but worried it wasn't on SB. So you've provided 2 solutions in one post! MWAH! Thank you

Kalyn said...

So glad some of these ideas are going to work out for you!

tarell4507 said...

I just wanted to share a recipe I created that fits into the phase 1 plan. It is a play off of the Savory Chicken Sauté recipe in the SBD book. It is a fresh lime version; I like it better than the original.

2 boneless skinless chicken breasts
1 lime
1 package low sodium salsa seasoning
½ medium red onion
1 zucchini
¼ cup chicken broth
3 tbsp cilantro
EVOO cooking spray

Start by heating a med sized pan to med heat and spray with EVOO cooking spray.

Slice ½ medium red onion into med slices, cube 1 zucchini, chop 3 tbsp cilantro

Sauté chicken breasts on one side for about 4 minutes until they begin to brown.
Flip the chicken and sauté for about another 4 minutes.

Add sliced onion, cubed zucchini, 3tbsp cilantro, ½ package low sodium salsa seasoning, juice from 1 lime, and ¼ cup chicken broth. Cover and simmer for about 10 minutes or until chicken is cooked through.

I served this with spring mix salad topped with tomato, cilantro, lime juice salt a pepper!

I hope you enjoy!

tarell4507 said...

I just wanted to share a recipe I created that fits into the phase 1 plan. It is a play off of the Savory Chicken Sauté recipe in the SBD book. It is a fresh lime version; I like it better than the original.

2 boneless skinless chicken breasts
1 lime
1 package low sodium salsa seasoning
½ medium red onion
1 zucchini
¼ cup chicken broth
3 tbsp cilantro
EVOO cooking spray

Start by heating a med sized pan to med heat and spray with EVOO cooking spray.

Slice ½ medium red onion into med slices, cube 1 zucchini, chop 3 tbsp cilantro

Sauté chicken breasts on one side for about 4 minutes until they begin to brown.
Flip the chicken and sauté for about another 4 minutes. Add sliced onion, cubed zucchini, 3tbsp cilantro, ½ package low sodium salsa seasoning, juice from 1 lime, and ¼ cup chicken broth. Cover and simmer for about 10 minutes or until chicken is cooked through.

I served this with spring mix salads topped with tomato, cilantro, lime juice salt a pepper!

I hope you enjoy!

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