Thursday, March 01, 2012

South Beach Diet Phase One Recipes Round-Up for February 2012 (Low-Glycemic Recipes)

Effie's Easy and Amazing Cottage Cheese Salad with Za'atar was my favorite Phase One Recipe for February.

I'm so happy to see the calendar has flipped over to March.  And I don't care if we need the water in Utah, I'm voting for the start of spring-like weather!  We're going to be welcoming March with a new blog header featuring cabbage, created by my talented brother Rand, and of course when the month changes I share all the South Beach Diet Phase One Recipes I've found on other food blogs or posted on Kalyn's Kitchen the previous month.  Even though February is the month of chocolate and cookies, I managed to find a lot of tasty phase one ideas.   And for people who are interested in Phase One recipes, this month I started a new feature called Phase One Fridays where every Friday night I feature a Phase One recipe that's one of my personal favorites.

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

Of course, every month for this round-up I find a few recipes that can easily be made Phase One with minor changes, so those things are noted after the recipe links.  And if you're a food blogger who's posted something that might be a new idea for Phase One, see after the recipe links for how to submit it.

Photo of Easy Ham and Dill Pickle Appetizer Bites from Kalyn's Kitchen
Phase One Appetizers and Condiments
Easy Ham and Dill Pickle Appetizer Bites from Kalyn's Kitchen
Caramelized Red Onion Dip from Healthy Green Kitchen (Use low-fat yogurt and sour cream for South Beach and don't eat with carrots for Phase One.)
Sesame Dip of Goodness from Everybody Loves Sandwiches (don't eat with carrots for Phase One)
Lighter Avocado Dip from La Fuji Mama (Eat with veggie dippers like broccoli, cauliflower, carrots, jicama, and red pepper strips for Phase One.)
Yogurt Hollandaise from The Way the Cookie Crumbles

Photo of Cauliflower Salad from Taste of Beirut
Phase One Salads and Salad Dressings
Cauliflower Salad (Arnabeet with Tarator) from Taste of Beirut
Effie's Easy and Amazing Cottage Cheese Salad with Za'atar from Kalyn's Kitchen
Pepperoncini Chopped Salad with Romaine, Red Bell Pepper, and Feta from Kalyn's Kitchen
Spinach Salad with Bacon and Feta from Kalyn's Kitchen (The amount of bacon is very small and I would eat this for Phase One.)
Raw Mushroom Salad from Retro Food
Shepherd's Salad from Dinners and Dreams
Tuscan Kale Salad with Roasted Chickpeas from FamilyStyle Food
World's Best Poppyseed Dressing from Jan Can Cook
Cannellini, Fennel, and Radish Salad from Beyond Salmon
Shrimp, Radish, and Hearts of Palm Salad from Coconut and Lime

Photo of Spicy Vegan Black Bean Soup with Cilantro and Green Tabasco from Kalyn's Kitchen
Phase One Soups, Stews, and Chilis
Spicy Vegan Black Bean Soup with Cilantro and Green Tabasco from Kalyn's Kitchen
Slow Cooker Kielbasa and White Bean Stew with Tomatoes and Spinach from Kalyn's Kitchen
Cannellini Bean and Sausage Stew with Tomatoes and Basil from Kalyn's Kitchen
Black Bean and Beef Chili with Cilantro, Lime, and Avocado Salsa from Kalyn's Kitchen
Mild Cod Fish Stew (Daegu Tang/Jiri) from Eating and Living
Slow Cooker Beef and Refried Bean Chili with Salsa and Lime from Kalyn's Kitchen

Photo of Baked Zucchini from Dinners and Dreams
Phase One Vegetables and Side Dishes
Baked Zucchini from Dinners and Dreams
Green Bean and Shitake Mushroom Stir Fry from Steamy Kitchen
Cauliflower Steaks from Bewitching Kitchen

Photo of Herb Rubbeded Pork Loin from Budget Bytes
Phase One Chicken, Meat, or Fish Entrees
Herb Rubbed Pork Loin from Budget Bytes
Quick and Easy Pecan-Crusted Dijon Salmon from Kalyn's Kitchen
Easy Garlic and Lemon Shrimp from Kalyn's Kitchen
Baked Chicken with Spinach, Roasted Peppers, and Melted Mozzarella from In Good Taste
Flank Steak with Pesto from Your Home-Based Mom
Chicken Tomato Saute from Cooking on the Side
The Easiest Shredded Mexican Pork from Lauren's Latest (Choose the lowest sugar Green Enchilada Sauce you can find for South Beach.)
Roasted Salmon with Green Olive and Almond Tapenade from TasteFood
Braised Pork Chops with Kale and Tomatoes from Life's Ambrosia
Gyro Meatballs from Critical MAS (Use lean ground beef and ground lamb for South Beach Diet.)
Spanakopita Meatballs from Bewitching Kitchen (Don't serve with pasta for Phase One.)
Spicy Thai Steak from Love and Olive Oil
Baked Miso Fish from Dinners and Dreams
Kale with Sausage and White Beans from Simply Recipes

Photo of Braised Tempeh with Green Beans in Sesame Sauce from The Taste Space
Phase One Vegetarian or Meat-Free Entrees
Spaghetti Squash and Chard Gratin from Kalyn's Kitchen
Braised Tempeh with Green Beans in Sesame Sauce from The Taste Space

Photo of Fried Eggs with Kimchi from Appetite for China.
Phase One Breakfasts
Fried Eggs with Kimchi from Appetite for China (check Kimchi for added sugar; use the lowest sugar type you can find)
Kale, Mushroom, and Caramelized Onion Breakfast Casserole from The Perfect Pantry
Asparagus and Cilantro Baked Omelet from Worth the Whisk (use low-fat milk and cheese for South Beach)
Light Swiss Chard Frittata from Skinnytaste (Use olive oil instead of butter and low-fat cheese for South Beach)

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.)
counter customizable free hit
Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. As always, I love your round-ups. Love the appetizers this month. Thanks for including my tempeh recipe. :)

  2. THRILLED to have my cauliflower steaks featured on your roundup!

    Thanks so much, Kalyn....

    awesome group of recipes you got this month!

  3. Kalyn, GREAT roundup and including my Baked Omelet is greatly appreciated. Keep up the good work!

  4. Thanks guys; my pleasure to feature your great recipes!

  5. I love your new design ~ the cabbages are so pretty!

    And this sounds delish . . . za'atar is one of my favorites.

  6. Kalyn I love the cabbage header. A great round up of recipes.

  7. Sandy, I absolutely loved the salad with Za'atar. So good!

    Thanks Barbara; I love the cabbages too!

  8. Kalyn, I always look forward to your round-ups, and I agree, I am ready for Spring even though it seems we haven't really had winter this year (I'm not a cold weather fan and I'm thankful we haven't had much snow).

  9. I really have to remember to make that spaghetti squash gratin of yours! What a great round-up.

  10. Jeanette, we're both living in the wrong place!

    Joanne, I do love that Spaghetti Squash and Chard Gratin; glad you like the round-up!

  11. Thanks for the link! Can't wait to see you in April!

  12. Maris, me too. It will be fun to catch up.

  13. Another great round-up, Kaylyn! Thank you so much for including my cod fish stew.

  14. My pleasure; I thought that looked so good!

  15. I am considering going back on South Beach but couldn't wrap my head around the dreaded phase one-this is an AMAZING help and really takes the anxiety out of those two weeks! Thanks for posting!

  16. Thank you for the numerous recipes. I'm nearly 2 1/2 months in and 17 lbs down. Your website has been the inspiration for some of the recipes I created on my own, and some of the recipes I've prepared (like the twice baked cauliflower mash - side note, I used turkey bacon to stay truer to South Beach).
    My go to has been soup, I don't measure, but below is what I use:

    1-2 pieces of chicken breast diced
    1-2 celery stalks diced
    1/2 onion

    Saute with a bit of olive oil, season with:
    Red curry pepper (to give it a kick)
    Old Bay
    a little chicken bullion (go easy, can be salty)

    Then add some chopped Kale, and your greens of choice ( i prefer collard greens or dandelion greens)

    Add 4-6 cups of water, let simmer for roughly an hour.


  17. Annette, sounds good, and congratulations on your success!


I'm so happy you're taking the time to comment on Kalyn's Kitchen! I love hearing from people who stop by, especially if you're sharing feedback or asking questions about a recipe I've posted here.

I've recently changed my comment settings so people can comment without signing in, but you will need to check the box to show you're a live person, and comments on older posts won't show up until I publish them. Thanks for understanding!

And if you really like the recipe, Pins, Shares, Tweets, and Yums are always appreciated!

Blogging tips