Saturday, January 01, 2011

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

Kalyn's favorite Phase One Recipe for December 2010 is
Shredded Chicken Salad with Green Olives, Celery, and Green Onion.

If there was ever a time for new beginnings, it's the first day of a brand new decade.  Of course, New Year's Day every year is when many people decide to get more serious about losing weight.  If you just started a diet and found my blog by googling South Beach Diet Recipes, welcome to Kalyn's Kitchen, and good luck with your weight loss journey.  Anyone who's starting phase one today might want to check out the index of Phase One Recipes from Kalyn's Kitchen, and the archive page for monthly Phase One recipe round-ups, both part of the recipe archives in the left sidebar.  On the first day of every month I  do a post like this to spotlight Phase One Recipes I've posted that month or noticed on other food blogs.  My goal with these round-ups is to show that Phase One really is do-able, and even though December isn't exactly the best month for dieting, there are plenty of tasty ideas that I found this month.

Every month when I save recipes for the Phase One Round-Up I find recipes that only need small changes to make them South Beach Diet friendly, so I'll mention after the link if the recipe needs changes to be Phase One. Of course, there are always good Phase One recipes that I don't find, especially during December, 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.

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

Phase One Appetizers and Condiments
Ham Salad from Coconut and Lime (use light mayo and serve in celery for South Beach Diet)
Ahi Tuna Tartare from What's Cooking Chicago
Rosemary Roasted Almonds from Two Peas and Their Pod
Crab-Stuffed Deviled Eggs from Running with Tweezers (use light sour cream for South Beach Diet)
Roasted Chickpeas with Indian Spices (video) from Dani Spies
Sardine Salad Appetizer from Eat Little, Eat Big (serve with celery or sliced cucumbers for Phase One)
Frittata Bites with Spinach and Sun-Dried Tomatoes from A Mingling of Tastes
Smoky Black Bean Dip from Jeannette's Healthy Living (serve with celery and other veggie dippers for phase one)
Sausage Stuffed Mushrooms from Life's Ambrosia

Phase One Salads and Salad Dressings
Shredded Chicken Salad with Green Olives, Celery, and Green Onions from Kalyn's Kitchen
Healthy Cobb Salad from Sweetnicks (go easy on the blue cheese for South Beach Diet)

Phase One Soups, Stews, and Chilis
Beef and Bean Chili from Sidewalk Shoes
Chicken Sausage, Zucchini, and Mushroom Soup from Soup Chick
Turkey Chili from Skinny Kitchen
Red Lentil Soup with Sauteed Scallops from Chico's Kitchen
Red Lentil, Chili, and Chickpea Soup from Running with Tweezers

Phase One Vegetables and Side Dishes
Spiced Chickpeas with Avocado from Cheap Healthy Good
French Beans with Toasted Almonds and Garlic from Cook Sister! (use olive oil for South Beach Diet)
Green Beans with Tomatoes and Onions from Life's Ambrosia
White Northern Beans with Aji Verde Sauce from Skinnytaste
Pan Roasted Cauliflower and Broccoli from Israeli Kitchen
Roasted Broccoli Rabe with Garlic from Skinnytaste
Spaghetti Squash for Dinner from New Urban Balance
Spicy Stir Fry Bok Choy with Ginger and Soy Sauce from Cookin' Canuck

Phase One Meat, Chicken, or Fish Entrees
Chicken Caprese from Steamy Kitchen
Grilled Lamb Chops from What's Cooking Chicago (remember to choose lamb with 10% fat or less for South Beach Diet)
Garlic Studded Herb Roast Beef from Life's Ambrosia (remember to choose beef with 10% fat or less for South Beach Diet)
Pork Chops with Mushrooms and Shallots from Skinnytaste (use olive oil instead of butter and choose pork with 10% fat or less for South Beach Diet)
Simple Shredded Chicken in the CrockPot from Dani Spies

Phase One Vegetarian or Meat-Free Entrees
Spanish Lentil and Mushroom Stew from The Taste Space
Spiced Chickpeas with Avocado from Cheap Healthy Good

Phase One Breakfasts
Baked Mini-Frittatas with Broccoli and Three Cheeses from Kalyn's Kitchen
Frittata Bites with Spinach and Sun-Dried Tomatoes from A Mingling of Tastes
Zucchini Frittata with Flaked Almonds from Chico's Kitchen (use a moderate amount of diets for South Beach Diet)
Asparagus with Fried Egg and Parmesan from Steamy Kitchen

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.

And Happy New Year!
I really love the way the first day of each new year is full of promise and possibility.  Here's wishing that 2011 will be a wonderful year for each of you.
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More to Chew On:


  1. Happy New Year Kalyn!! Thanks for mentioning my chili!

  2. Pam, you're welcome. Hope 2011 is a great year for you.

  3. Happy New Year Kalyn! I lost 40 pounds 2010 on another diet (which I call "the cruel diet" - very restrictive). After taking a break and letting my system recover from some side effects, I'm start SB today (did my research, talked to my doctor). I've been reading your site for awhile, have some recipes printed out (and some SB cookbooks) and did a major grocery run yesterday so that I can spend this weekend doing some cooking done. My biggest challenge I think (and why I've always avoided SB in the past) is that I HAAAAAAATE eggs. I can do cottage cheese or yogurt for breakfast these first two weeks and last night finally realized - why not have soup for breakfast? So....away I go and I look forward to following your blog as I embark on this latest step toward better health!

  4. Kalyn, thanks for the round-up and for your great blog in general. You're an inspiration to me.

  5. Tracy, I love the idea of soup for breakfast. (Actually that's what I'm having today, but I need to do it more often when it's cold!)

    Anna, thanks, glad you are enjoying the blog.

  6. Thanks for including a Soup Chick recipe in this roundup, and for all of the encouragement you provide throughout the year to those who are working hard to meet their weight loss goals. Truly inspiring!

  7. Happy New Year, my friend. Your site provides such encouragement and is an amazing resource to those who are trying to live a healthy lifestyle and lose weight. Thanks so much for including my bok choy recipe in your round-up.

  8. Lydia and Dara, Happy New Year to you both! And thanks for the great phase one recipes.

  9. Happy New Year Kalyn! I always enjoy your roundups as they include such a diverse group of recipes, so inspiring. Thanks for including my black bean dip. Wishing you best in 2011!

  10. Happy 2011, Kalyn. This salad is an open! I will make it tomorrow for Day One of SBD 2011.

    I wanted to start today, but I could not find it in my heart to waste leftovers.

  11. Jeanette, all the best to you too!

    Hi Mimi, Phase one for me tomorrow too! Good luck with it. This salad is a good way to start.

  12. Happy New Year! Thanks for posting such a great list of healthy recipes. Perfect way to start the new year!

  13. Thanks Maria. It helps keep me on track, so I'm glad other people like the recipes.

  14. LOL, I meant to say "This salad is an omen."

    I will be posting about it on Monday.

    So good.

  15. Mimi, "open" made sense to me too! Glad you liked the salad.

  16. Thank you sooo much for this website. It is so informative and inspirational. I cannot lose weight; Im insulin resistant, but I think I can with your help. I appreciate all the work that you put into this!

  17. Denise, I don't know much about insulin resistance, but I do know the SBD plan worked for me; and I think it will work for most people if you stick to it.


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