Saturday, December 01, 2012

South Beach Diet Phase One Recipes Round-up for November 2012 (Low-Glycemic Recipes)

South Beach Diet Phase One Recipes
Phase One Recipes from Kalyn's Kitchen or other blogs during November 2012!

Let's all wave goodbye to November.  And since another month has ended, it's time for another round-up of South Beach Diet Phase One recipes I've posted during the month or found on other blogs.  Since it's the month with a holiday where overindulging in food is part of the tradition, you might think November would be slim pickings when it comes to South Beach Diet Phase One Recipes, but this round-up has surprisingly good assortment of dishes.  And just in time, since my normal December plan is to be ultra disciplined the first three weeks of the month (since I know the days from Christmas to New Year's will be pretty indulgent.)  For anyone else who's doing a little pre-holiday dieting, I hope these recipes will be useful. 

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

Some months I'm better than others at scouring food blogs looking for Phase One Recipes, but every month I do find things that can be adapted to Phase One with minor changes.  Those modifications 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.

Turkey Salad with Indian Spices, Lemon, and Cilantro
My personal Phase One Pick for November 2012 was this Turkey Salad with Indian Spices, Lemon, and Cilantro.


Photo of Creamy Curry Hummus from Cookin' Canuck
Phase One Appetizers and Condiments
Creamy Curry Hummus from Cookin' Canuck (eat with phase one vegetables like cucumber, red bell pepper, celery, jicama, and cauliflower)
Shrimp Cocktail with South Indian Spices from Spices and Aroma
Chinese Meatballs with Sweet and Sour Chili Sauce from The Culinary Chase (replace sugar with Splenda or Stevia for Phase One)
Sesame Garlic Kale Chips from Jeanette's Healthy Living
Feta Salsa from The Culinary Chase (Serve over fish, chicken, or pork for Phase One)


Photo of Spicy Korean Radish Salad from Korean Bapsang
Phase One Salads and Salad Dressings
Spicy Korean Radish Salad from Korean Bapsang (Skip the sugar, or use Splenda or Stevia)
Turkey Salad with Indian Spices, Lemon, and Cilantro from Kalyn's Kitchen
Winter Salad with Celery and Parmesan from Emmy Cooks
Herb Lemon White Bean Salad from Fifteen Spatulas


Photo of Curried Cauliflower Soup from Running with Tweezers
Phase One Soups, Stews, and Chilis
Curried Cauliflower Soup from Running with Tweezers (omit the sugar for South Beach Diet)
Broccoli and Cheese Soup from Taste of Beirut (use reduced-fat cheese for South Beach Diet)
Jamaican Chicken Stew from Andrea Meyers (replace the stock with wine for Phase One)
Hurricane Turkey "Fridge Dump" Soup from The Perfect Pantry
Kale and Sausage Stew from Apron Strings
Spicy Soup with Chicken/Turkey Leftovers from Korean Bapsang
Crockpot Chicken and Bean Chile from Jeanette's Healthy Living (Chile Cheese Dip in the recipe is not Phase One if eaten with chips)
Vegan Refried Bean Soup from The Well Seasoned Cook


Photo of Sauteed Brussels Sprouts and Cabbage from What Would Kathy Eat?
Phase One Vegetables and Side Dishes
Sauteed Brussels Sprouts and Cabbage with Toasted Almonds and Shallots from What Would Kathy Eat?
Spicy Roasted Cauliflower from Macheesmo
Roasted Brussels Sprouts with Balsamic, Parmesan, and Pine Nuts from Kalyn's Kitchen
Barely-Cooked Green Beans with Tahini-Lemon Sauce from Kalyn's Kitchen
Broccoli Gratin with Swiss and Parmesan from Kalyn's Kitchen
Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese from Kalyn's Kitchen
Roasted Broccoli from Simply Recipes
Onion Gratin with Rosemary and Thyme from Kalyn's Kitchen


Photo of The Best Roasted Pork You've Ever Had from AskGeorgie.com
Phase One Chicken, Meat, or Fish Entrees
The Best Roasted Pork You've Ever Had from AskGeorgie.com
Roasted Shrimp and Winter Vegetables from One Perfect Bite
Cumin Toasted Chickpeas with Sausage and Kale from Everybody Likes Sandwiches
Herbed Shrimp and White Beans with Arugula from My Carolina Kitchen
Soy-Dijon Pork Tenderloin from Budget Bytes (Replace brown sugar with Splenda or Stevia Granulated for South Beach Diet)
Chicken Parmigiana from Bewitching Kitchen (use reduced-fat mozzarella for South Beach Diet, and obviously don't serve with spaghetti for Phase One)


Photo of Spicy Slow Cooker Soup from Kalyn's Kitchen
Phase One Casseroles and Slow Cooker Entrees
Spicy Slow Cooker Soup with Ground Turkey, Pinto Beans, Red Bell Pepper, and Green Chiles from Kalyn's Kitchen
Hurricane Turkey "Fridge Dump" Soup from The Perfect Pantry
Slow Cooker Pot Roast with Sweet and Sour Tomato Sauce from Kalyn's Kitchen


Photo of Three Cheese Spaghetti Squash Casserole from Laa Loosh
Phase One Vegetarian or Meat-Free Entrees
Three Cheese Spaghetti Squash Casserole from LaaLoosh (Use reduced-fat cheese for South Beach Diet)
Red Lentil Dal with Zucchini from The Taste Space
Vegan Refried Bean Soup from The Well Seasoned Cook 


Photo of Baked Mini-Frittatas from Kalyn's Kitchen
Phase One Breakfasts
Baked Mini Frittatas with Mushrooms, Cottage Cheese, and Feta from Kalyn's Kitchen
Joe's Special - My Way from Budget Bytes


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.)

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen 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!
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11 comments:

  1. Always love your round-ups.. with my sweetener-free challenge, I feel like more and more of my recipes are veering towards South Beach. Still eating the root veggies, though! :) Thanks for including my recipe this month, Kalyn.

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  2. Janet, my pleasure. I am impressed with your diligence in avoiding any sweeteners. BTW, you can eat root vegetables on South Beach, just not for the first phase, which is the strictest.

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  3. Thanks for including my fridge dump soup in this month's round-up. I must admit, I felt incredibly healthy while eating it! What a great feature every month -- I know it must take a lot of time to sort through and collect these recipes.

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  4. Thanks for pointing up my refried bean soup, Kalyn. It's always a treat to see one of my recipes make your carefully-selected cut, particularly since I will admit to not always being the most health-conscious cook. ; )

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  5. What would you suggest in recipes that use cilantro when you HATE cilantro? Is there a go to substitute?

    Karen in TN

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  6. Thanks Lydia. It's fun, but also a bit of work to stay focused on saving the recipes all month.

    Susan, my pleasure!

    Karen, some people use parsley, but personally I think thinly sliced green onions is a better match for the flavors that usually go with cilantro.

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  7. Oh, what a wonderful surprise to have the CHicken Parmigiana included in your roundup! Made my beginning of December ever more special!

    Thank you!

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  8. Hi Kalyn! Thanks for posting my roasted pork recipe! What a treat to see!

    Wishing you a deliciously healthy holiday season!

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  9. Thank you Kalyn for including my Herbed Shrimp with White Beans & Arugula.

    Every time I receive one of your posts in my inbox I say to myself, "we eat like this most of the time." I certainly enjoy your posts each morning and thanks again for including one of mine in your round-up.
    Sam

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  10. Sally, Georgie, and Sam, it's fun for me to follow other blogs that feature healthy recipes and save them for this, so thanks to you too!

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  11. OMG, I wish I had time to prepare all the meat-free recipes! Thank God the holidays are coming, and I can wake my culinary skills! :)

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Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible.

Comments don't appear on the blog until they're approved by me, so no need to try again if you don't see it! Feel free make your signature a link to your site if you're a blogger, but links posted within the body of the comment will never be published.

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