Tuesday, February 01, 2011

South Beach Diet Phase One Recipes Round-Up for January 2011 (Low-Glycemic Recipes)

Kalyn's Favorite Phase One Recipe for January 2011 was these Asian Lettuce Wraps.
January is the month when I post Phase One Recipes on the blog to help the many people doing Phase One during that month, so of course there are a lot of recipes in this round-up!  Some people think Phase One is really challenging, but every month when I'm saving recipes, I'm always surprised at how many options I find for Phase One.  All the past months of Phase One Round-Ups are archived on the blog, so any time you're trying to eat Phase One meals, you can find good ideas from Kalyn's Kitchen or other food blogs in the  South Beach Diet Phase One Recipes Round-Up archives.  (You can also use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)

I do one of these Phase One Recipe Round-Ups every month, and I always find recipes that only need small changes to make them South Beach Diet friendly.  I'll mention after the link if the recipe needs changes to be Phase One. 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.  Now let's check out the great Phase One Recipes I've found this month.

Phase One Appetizers and Condiments
Hummus and Cucumber Appetizer Bites with Sesame Seeds from Kalyn's Kitchen
Green Garbanzo Hummus with Sweet Mini-Pepper Dippers from Kalyn's Kitchen
Shrimp Cocktail with Low-Sugar Cocktail Sauce from Kalyn's Kitchen
Shrimp with Mustard-Horseradish Sauce from Kalyn's Kitchen
Moroccan Salsa from Dinners and Dreams (serve over chicken, fish, or pork for phase one)
Parmesan Almonds from In Good Taste
Avocado Hummus from The Culinary Chase (eat with celery, broccoli, cauliflower, or sweet mini-pepper dippers for phase one)
White Bean and Rosemary Hummus from Life's Ambrosia (eat with celery, broccoli, cauliflower, or sweet mini-pepper dippers for phase one)
Columbian Aji Picante from SkinnyTaste (serve over chicken, fish, or pork for phase one)
Peruvian Style Shrimp Cocktail from Table Talk
Moroccan Spiced Yogurt Dip from Dinners and Dreams (eat with celery, broccoli, cauliflower, or sweet mini-pepper dippers for phase one)
Roasted Indian Chickpeas from Mango and Tomato
Homamade Tartar Sauce from Simply Recipes (reduced fat mayo or fat-free mayo is best for South Beach)
Herb Roasted Mushrooms from Life's Ambrosia
Shrimp Stuffed Tomatoes from Coconut and Lime

Phase One Salads and Salad Dressings
Crab and Asparagus Salad from Running with Tweezers
Chickpea and Spinach Salad with Cumin from Leite's Culinaria
Cauliflower, Cabbage, and Cherry Tomatoes from Salad Pride
Portobellos with Snow Peas Salad from Everyday Goddess
Simple Fennel Salad from When My Soup Came Alive
Green Salad with Cashew Nuts and Lemon Dressing from Tobias Cooks!
Basic Balsamic Vinaigrette from Budget Bytes
Chickpeas, White Mushrooms, and Spinach from Salad Pride
Lemon Dressing Drizzled Chickpea and Sweet Pepper Arugula Salad from Picky Palate
Wild Salmon Salad from Dani Spies
Avocado, Tomatoes, and Lettuce from Salad Pride
Mushroom, Caramelized Onion, and Cannellini Bean Salad from Cookin' Canuck
Greek Salad from Kicking Carbs to the Curb

Phase One Soups, Stews, and Chilis
Spicy Yellow Split Pea Soup with Italian Sausage and Green Bell Pepper from Kalyn's Kitchen
Goulash Soup with Red Peppers and Cabbage from Kalyn's Kitchen
Cannellini Bean and Kale Soup with Ham and Sherry Vinegar from Kalyn's Kitchen
Split Pea Soup with Ham, Bay Leaves, Epazote, and Red Bell Peppers from Kalyn's Kitchen
Lentil Soup with Italian Sausage and Roasted Red Peppers from Kalyn's Kitchen
Ground Beef and Sauerkraut Soup from Kalyn's Kitchen
Tomato Lemongrass Soup from Running with Tweezers
Coconut Curry Chickpea Soup from The Way the Cookie Crumbles (obviously don't eat over rice or quinoa for Phase One)
White Lentil and Kale Soup (with or without sausage) from Soup Chick
Quick and Easy Thai Hot and Sour Shrimp Soup (Tom Yom Koong) from Soup Chick
Cannellini Bean Stew with Fresh Herbs from What Would Kathy Eat?
Cauliflower Soup from The Wednesday Chef (skip the croutons for Phase One)
Senate Bean Soup from Leite's Culinaria
Tomato Chickpea Soup from The Taste Space (skip the sugar or use Splenda for Phase One)
Black Bean Soup from Sidewalk Shoes
Vegetarian Black Bean Chili from Ask Georgie

Phase One Vegetables and Side Dishes
Lemony Yellow Split Peas Side Dish from Kalyn's Kitchen
Roasted Cauliflower with Parmesan from Kalyn's Kitchen
Lemon Roasted Cauliflower with Cumin and Sumac from Everybody Loves Sandwiches
Sour Cream and Onion Cauliflower Mash from Ask Georgie
Creamed Spinach from Ask Georgie
Spicy Black Beans and Tomatoes from Budget Bytes
Mashed White Beans with Spinach and Olives from Closet Cooking 
Roasted Cauliflower with Turmeric and Garlic from Chick in the Kitchen
Roasted Cauliflower with Lemon Tahini Sauce from PhooD
Sesame and Soy Roasted Broccoli from Prudence Pennywise
Gluten Free Sauteed Kale from Elana's Pantry
Spicy West African Braised Kale and Tofu from Cara's Cravings
Black-Eyed Peas in a Yogurt Curry from Lisa's Kitchen
Roasted Romano Brussels Sprouts from Sarah's Cucina Bella

Phase One Meat, Chicken, and Fish Entrees
Asian Lettuce Wraps with Pork, Napa Cabbage, and Red Bell Pepper from Kalyn's Kitchen
Quick and Easy Spicy Broiled Shrimp from Kalyn's Kitchen
Spicy Roasted Green Beans (or broccoli) and Shrimp from Kalyn's Kitchen
Pork with Paprika, Mushrooms, and Sour Cream from Kalyn's Kitchen
Chicken Breasts with Cilantro and Thai Red Curry Peanut Sauce from Kalyn's Kitchen
Chicken with Asparagus and Three Cheeses from Kalyn's Kitchen
Baked Pesto Chicken from Kalyn's Kitchen
Janet's Mustard Chicken from Kalyn's Kitchen
Shrimp with Mustard-Horseradish Sauce from Kalyn's Kitchen 
Sauteed Chicken Breasts with Tarragon- Mustard Pan Sauce from Kalyn's Kitchen
Lemon Parmesan Pork from Eat Little, Eat B)ig
Easy Margarita Chicken from Kitchen Parade
Baked Catfish from Never Enough Thyme (use margarine or olive oil instead of butter for South Beach Diet)
Rosemary Lime Shrimp from Zesty Cook
Chicken Cutlets with Caper Sauce from Simply Recipes
Oven-Baked Sea Bass with Herb Pesto Sauce from Mele Cotte
Salmon in a Lemon Caper Sauce over Mashed Cannellini Beans and Broccoli Rabe from Eats Well with Others (substitute olive oil for butter)
Pork Chops with Mushroom Pan Sauce from Thyme for Cooking
Fish Stew with Fennel and Harissa from Dinners and Dreams
Ten-Minute Shrimp Curry from New Asian Cuisine (use light coconut milk for South Beach Diet)

Phase One Vegetarian or Meat-Free Entrees
Spaghetti Squash Tomato Toss from Skinny Kitchen
Mashed White Beans with Spinach and Olives from Closet Cooking
Spicy West African Braised Kale and Tofu from Cara's Cravings
Black-Eyed Peas in a Yogurt Curry from Lisa's Kitchen
Vegetarian Stack with Balsamic Reduction from Ask Georgie
"Beefy" Stuffed Poblano Peppers from Ask Georgie

Phase One Breakfasts
Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese from Kalyn's Kitchen
Roasted Green Bell Pepper and Roasted Tomato Breakfast Casserole with Feta and Oregano from Kalyn's Kitchen
Asparagus and Fresh Mozzarella Frittata with Parmesan and Chives from Kalyn's Kitchen
Tuscan Baked Eggs with Tomatoes, Red Onion, Garlic, Parmesan, and Herbs from Kalyn's Kitchen
Microwaved Egg White Breakfast Treat from Eat Little, Eat Big
Mini Frittatas with Bacon, Parmesan Cheese, and Green Onions from Cookin' Canuck (use turkey bacon for South Beach Diet)
Skillet Baked Eggs with Spinach and Tomatoes from Fab Frugal Food
Black Beans, Eggs, and Salsa from Rookie Cookery

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. Wonderful list of recipes - diet or not, they all sound delicious.

  2. I so appreciate you posting these phase round ups. While I am trying to keep to a schedule/routine, you're posts are always reminders of what I should be, can be, and have done to get to my goal.

    Thanks so much! (And thanks for the link!)

  3. I always look forward to the Phase One roundups. So many good recipes to try, whether or not you're doing Phase One. Thanks for including some of my Soup Chick recipes this month.

  4. Thanks for the shout out and for another great roundup!

  5. Thank you for providing sooo many South Beach recipes. My husband's doctors have recommended the diet to him, but we are having a really tough time doing it. Everything is so different from what I'm used to buying in the grocery store and what we're used to eating. But bit by bit, I keep trying to make the switch to South Beach. Thank you.

  6. Thank you for linking my greek salad. You made my day :)


  7. Another fantastic round-up, Kalyn! I look forward to trying some of these recipes. Thanks so much for including one of mine.

  8. I have been on Phase 1 three times in the last 9 months during my weight loss of 30+ lbs. I use it when I hit a plateau, which I did right after Thanksgiving! I don't know why this time has been the hardest for me, but I had almost given up when I literally stumbled onto this blog! It is soooooo great to find some new phase 1 recipes and hear an awesome success story like yours! Thank you so much for your help in making this dietary lifestyle change!

  9. Thanks everyone. Glad people are enjoying the round-ups!

  10. Great recipe roundup, Kalyn! Thanks for including one of mine.

  11. Glad you liked my chickpea recipe!! Thanks for the link.

  12. I love all the recipe links! I have a list of new recipes to try now!

  13. Kalyn, I just saw my recipes included. Thank you so much for the shout out!

  14. What a great round-up, and thanks for including me! I've got a few days left in Phase 1... and of course, I'm thinking of tacking on another week, so I will definitely be exploring these recipes!!!

  15. Just found your blog and your recipes and pictures are wonderful!

    I love your roundup list!

  16. Hey Kalyn, just wondering, I can't find any Phase 2 recipes on your blog. Am I missing something? Still love love love your style!! Thank you!

  17. I don't have a separate section for phase 2, since everything that's listed as all phases can also be eaten for phase 2 or 3, but they are identified after the recipe. There are lots and lots of phase 2 recipes, most of which probably will say phase 2 or 3.

    Actually if you think about the fact that every phase one recipe can also be eaten for phase two, there are very few recipes on the blog that *aren't* suitable for phase two.

    I just typed "phase 2 or 3" into the search bar and got pages and pages of results, so that is one way to find them.

  18. Thanks for featuring my cannellini bean stew recipe, Kalyn! If anyone makes the beans, please let me know what you think.

  19. Cathy, you're so welcome, looks good to me!


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