Tuesday, March 01, 2011

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

This Spicy Sausage, Lentil, and Tomato Soup was Kalyn's favorite Phase One recipe for February.
Today let's celebrate March, the month when the Vernal Equinox heralds the arrival of spring with days that start to get longer again.  Even though in Utah the weather sometimes stays cold until late April or early May, the longer days are always a welcome change.  The first day of the month also means it's time for me to share the links I've been collecting through the month for South Beach Diet Phase One recipes I've posted this month or found on other food blogs.   I'm always excited to see all the tasty offerings people have cooked that are okay for phase one.

Every month I always 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. I'll never find each and every Phase One recipe, 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 and Dill Pickle Appetizer Bites from Kalyn's Kitchen
Green Mojo Sauce from Cook Almost Anything
Slow Roasted Peppers with Basil, Capers, and Anchovies from She's in the Kitchen
Baked Feta from Food Stories
Chickpea and Eggplant Dip from Chico's Kitchen (serve with veggie dippers for Phase One)
Chimichurri Sauce from Kitchen Parade
Marinated Olives with Sun-Dried Tomatoes and Fennel from Cookin' Canuck

Phase One Salads and Salad Dressings
Napa Cabbage Salad with Red Bell Pepper, Cilantro, Peanuts, and Dijon-Ginger Dressing from Kalyn's Kitchen
Spicy Cabbage Salad with Tomatoes, Radishes, and Celery from Kalyn's Kitchen
Spicy Mexican Slaw with Lime and Cilantro from Kalyn's Kitchen
Napa Cabbage and Red Cabbage Salad with Fresh Herbs and Peanuts from Kalyn's Kitchen
Val's Sweet Cabbage Slaw with Green Onion and Parsley from Kalyn's Kitchen
How to Make a Vinaigrette and Our Favorite Balsamic Vinaigrette from Cookin' Canuck
Cajun Shrimp and Marinated Cucumber Salad from Perrys' Plate
Clean Eating Ranch Dressing from The Gracious Pantry
Lemon and Dill Bean Salad from Mele Cotte
Salsa Vinaigrette Salad Dressing from No Plain Jane's Kitchen
Chickpea Salad with Tahini-Avocado Dressing from Oh She Glows
Avocado, Lentil, and Pistachio Salad from Salad Pride
Creamy Sweet Curry Salad Dressing from The Daily Dietribe
Chipotle Caesar Dressing from Home with Mandy
Healthy Minted Green Vegetable Salad from Mele Cotte
Mixed Green and Radicchio Salad with Balsamic Rosemary Dressing from Lisa's Kitchen
Red Cabbage, Courgette (Zucchini), and Avocado Salad from Salad Pride
Tomatoes, Mixed Bean Sprouts, and Spinach Salad from Salad Pride
White Bean and Tuna Salad from Eat Real

Phase One Soups, Stews, and Chilis
Spicy Sausage, Lentil, and Tomato Soup from Kalyn's Kitchen
White Chili with Turkey and Cannellini Beans from Andrea Meyers
(Almost) Spring Vegetable Soup with Pesto from Running with Tweezers
Spicy Lentil Kale Soup from Dlyn
Chicken and Kale Soup from House of Annie
Slow Cooker Black Bean Soup from Creatively Domestic
Roasted Tomato Soup from Steamy Kitchen
Broccoli Soup from The Little Kitchen that Could
Broccoli Cheese Soup from All Day I Dream About Food (use olive oil instead of butter and low-fat cheddar for South Beach diet)
Fish Stew with Coconut from My Colombian Recipes (use light coconut milk and obviously don't serve with rice or potatoes for phase one)
Moroccan Chickpea and Tomato Soup from Nami Nami
Red Lentil, Spinach, and Lemon Soup from The Taste Space
Sausage, White Bean, and Kale Soup from Life's Ambrosia
Rancho Gordo Bean and Rosemary Soup from Running with Tweezers

Phase One Vegetables and Side Dishes
Roasted Asparagus with Garlic from Kalyn's Kitchen
Spicy Stir-Fried Sugar Snap Peas with Soy Sauce, Sesame Oil, and Sriracha from Kalyn's Kitchen
Baked Asparagus with Parmigiano-Reggiano and Balsamic Viengar from Leite's Culinaria
Spicy Stir-Fried Cabbage from Kitchenist
Roasted Cauliflower with Garlic-Tahini Sauce from Pro Bono Baker
Broiled Sugar Snap Peas and Cremini Mushrooms from Lemon Chiffon Bake
Spicy Mexican Black Beans from Andrea Meyers
Garlic Sauteed Spinach from Skinny Kitchen
Quick Curried Chickpeas from Budget Bytes
Spicy Moroccan Chickpeas from Thyme for Cooking
Cauliflower with Cumin from Cora Cooks
Stir-Fried Asparagus with Almonds from Sarah's Cucina Bella
Red Lentil Dal from The Weather in Cascadia
Roasted Baby Vidalia Onions and Cherry Tomatoes from Never Enough Thyme
Simple Italian Beans from Kitchenist
Roasted Cauliflower with Garlic and Tahini Sauce from Eat Real

Phase One Meat, Chicken, and Fish Entrees
Asian-Flavored Wild Salmon Patties with Ginger, Scallions, and Sesame-Lime Mayonnaise from Kalyn's Kitchen
Red Curry Beef with Mushrooms, Red Bell Pepper, and Cilantro from The Perfect Pantry (use light coconut milk and Splenda in place of brown sugar for Phase One)
Seared Ahi Tuna with Wasabi Cream from Life's Ambrosia
Asian Marinated Pork from Eat Little, Eat Big (use Splenda instead of honey or agave nectar for phase one)
Sauteed Garlic Shrimp from Sarah's Cucina Bella
Slow Cooker Beef Stew with Mushrooms from My Colombian Recipes (skip the red wine and don't serve with rice for Phase One)
Quick Lemon Garlic Fish from Budget Bytes
Lentils with Fennel, Kale, and Sausage from Everybody Loves Sandwiches
Kafta Balls with Tahini Sauce from Taste of Beirut (choose meat with 10% fat or less for South Beach Diet)
Swordfish with Spicy Chermoula Marinade and Sauce from My Year on the Grill

Phase One Vegetarian or Meat-Free Entrees
Tofu Scramble with Basil from Eat Well with Janel
Spicy Moroccan Chickpeas from Thyme for Cooking

Phase One Breakfasts
Tofu Scramble with Basil from Eat Well with Janel

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.  (Since I've been doing these Round-ups since March 2008, occasionally I may decline a recipe if the same thing has been featured several times already.   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 salad dressing! This is a great roundup!

  2. Iris, you're so welcome; love your blog!

  3. Hey, thanks for putting my broccoli cheese soup on the list. I am not on South Beach, but I am diabetic so I eat pretty low carb. Glad to be included!

  4. Carolyn, glad to include it; that soup looked so good!

  5. This is a terrific resource for finding low carb, healthy meals. Thanks for pulling this together, there is definitely lots to try!

  6. thanks so much for including my recipes, kalyn :)

  7. Savoringeverybite, thanks. Glad it's helpful for you.

    Tami, always love your soups!

  8. This is another fantastic list, Kalyn! Thanks so much for including my marinated olives and my vinaigrette tutorial.

  9. Kalyn,

    Thanks so much for including my salad. It's always exciting that I am cooking correctly.

    A long overdue email will be coming you way soon....just as soon as I can get my nose above water. ;)

    SO excited to see you in May. Hugs!

  10. I'm so honored my broccoli soup made the list. Thanks for including it and I love your round ups! Keep'em comin!

  11. Dara, Chris and Ashlea, keep the good recipes coming! My pleasure to feature them.

  12. Hi Kalyn! Just like all of these other bloggers, I'm so grateful that you included my recipe :) You've done a great job putting together this list. I hope everyone enjoys the dal as much as I do.

  13. Christine, I definitely want to try that recipe!

  14. Yay, my Moroccan soup made it! :)
    (Apologies for being such an erratic reader these days - I'm still trying to get used to being in charge of two kids instead of just one!)

  15. Pille, no worries at all. I'm a pretty erratic blog reader myself these days, and no good excuse!

  16. Thanks for sharing your diet tips. Losing excess fats is indeed difficult, but I think your ideas made it easier.

  17. I don't seem to b losing on phase 1. Any advise? I've cheated very minimally. If u cheat just a little does it put u @ a stand still?

  18. Anonymous, I'm afraid I'm not really qualified to answer questions like that. One thing I do that might be helpful is to get the book out and re-read some parts (especially the phase one lists of foods). Sometimes I find out I have been cheating more than I realized. Good luck figuring it out.


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