Friday, February 01, 2013

South Beach Diet Phase One Recipes Round-Up from January 2013 (Low-Glycemic Recipes)

My Favorite Phase One Recipes from January included Spicy Turkey Lettuce Wraps, Slow Cooker Salsa Chicken, Spicy Mexican Casserole with Ground Beef and Black Beans, and Shrimp Salad Cabbage Cups.

It's February!  And if you were following along with January's Month of Daily Phase One Recipes, you can imagine how this round-up is going to be jam-packed with great Phase One recipe ideas.  A lot of my favorite healthy food blogs were featuring lighter fare during January as well, so I'm hoping everyone reading this will discover at least a few new amazing recipes you can work into your dinner rotation.  (You can use the label Low-Glycemic Recipe Round-Ups to see all the posts like this one.)

Of course every month I find things that can be made Phase One with simple changes, so those are noted after the recipe link.  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 Lemony Spinach Hummus from Running with Tweezers
Phase One Appetizers and Condiments
Lemony Spinach Hummus from Running with Tweezers (Serve with veggie dippers as Tami did for Phase One)
Shrimp Salad Cabbage Cups from Kalyn's Kitchen
South Indian Pesto with Chayote Squash Skin from Spices and Aroma (serve with veggie dippers or as a sauce for Phase One)
Avocado Deviled Eggs from 365 Days of Slow Cooking
Roasted Cauliflower Hummus from Oh My Veggies
Peppered Turkey Pinwheels from Oh Sweet Basil


Photo of Lime Cilantro Dressing from Tasting Spoons
Phase One Salads and Salad Dressings
Spicy Cilantro Peanut Slaw from Kalyn's Kitchen
Crunchy Napa Cabbage Asian Slaw from Kalyn's Kitchen
Ottolenghi's Perfect Lettuce Salad from Kalyn's Kitchen
Wake Up Your Mouth Thai Cucumber Salad from Kalyn's Kitchen
Chicken, Broccoli, and Red Bell Pepper Salad with Peanut Butter Dressing from Kalyn's Kitchen
Chicken and Shredded Cabbage Salad with Mustard and Celery Seed from Kalyn's Kitchen
Cocina Salad with Lime Cilantro Dressing from Tasting Spoons
Pesto Chickpea Salad from Budget Bytes
Dairy-Free Celery Ranch Dressing from SpaBettie
Lemony Butter Bean, Avocado, and Baby Arugula Salad (with or without Shrimp) from Kitchen Treaty


Photo of Slow Cooker Cabbage Soup with Tomatoes, Chicken-Garlic Sausage, and Parmesan from Kalyn's Kitchen
Phase One Soups, Stews, and Chilis
Slow Cooker Cabbage Soup with Tomatoes, Chicken-Garlic Sausage, and Parmesan from Kalyn's Kitchen
Chipotle and Black-Eyed Pea Soup with Double Cilantro from Kalyn's Kitchen
Sausage and Red Russian Kale Soup with Tomatoes, Chickpeas, and Herbs from Kalyn's Kitchen
Chicken, Black Bean, and Cilantro Soup from Kalyn's Kitchen
Ground Chicken (or turkey) and Chickpea Curry Stew from Kalyn's Kitchen
Leftover Roast Beef Italian Stew from Kalyn's Kitchen
South Indian Okra Curry from Spices and Aroma
Mint Rasam from Spices and Aroma
Quick Black Bean and Green Chile Soup from Perry's Plate
Thai Chicken Soup with Coconut Milk from Everyday Maven
Smoky Black-Eyed Pea and Kale Stew from The Taste Space


Photo of Lemon Pepper Steamed Broccoli from Cookin Canuck.
Phase One Vegetables and Side Dishes
Lemon Pepper Steamed Broccoli from Cookin Canuck
Roasted Green Beans with Mushrooms, Balsamic, and Parmesan from Kalyn's Kitchen
Lentils with Oven-Dried Tomatoes and Gorgonzola from The Culinary Chase (Gorgonzola is a limited food, use sparingly.)
Roasted Cauliflower, Chickpeas, and Harissa from FamilyStyle Food
Cauliflower Rice from Nami Nami
Cauliflower Steaks with Creamy Sriracha Aioli from Laa Loosh


Photo of Slow Cooker Salsa Chicken with Lime and Melted Mozzarella from Kalyn's Kitchen
Phase One Chicken, Meat, or Fish Entrees
Slow Cooker Salsa Chicken with Lime and Melted Mozzarella from Kalyn's Kitchen
Asian Lettuce Cups with Spicy Ground Turkey from Kalyn's Kitchen
Almond and Parmesan Baked Tilapia from Kalyn's Kitchen
"Breaded" Pork Chops with Mustard Sauce from Kalyn's Kitchen
Dukkah Crusted Salmon from This American Bite
Baked Dijon Dill Chicken with Mushrooms from The Gluten-Free Cat
Broiled Cilantro Chimichurri Dover Sole from Cooking on the Weekends
Chicken Breasts with Tomatoes, Caramelized Onions, and Feta Cheese from For the Love of Cooking
White Fish Salad with Garlic Lime Dressing from The Healthy Beehive
Beef Kofta Curry from What's for Lunch Honey?  (Don't serve with rice for Phase One)
Skirt Steak with Wilted Greens, Tomato, Avocado, and Lime from Sidewalk Shoes
Zanzibar Tandoori Grilled Turkey Breast from The Perfect Pantry (Substitute sweetener for honey for Phase One, although I would not worry much about such a small amount.)
Salmon with Fennel Baked in Parchment from Simply Recipes (Olive oil is better than butter for South Beach Diet, although the amount of butter per serving is very small.)
Grain-Free Meatloaf with Tomatoes, Fennel, and Flax Seed from Kalyn's Kitchen


Photo of Slow Cooker Vegetarian Greek Lentil Soup with Tomatoes, Spinach, and Feta from Kalyn's Kitchen
Phase One Casseroles and Slow Cooker Entrees
20 Favorite Slow Cooker Recipes that are Phase One from Kalyn's Kitchen
Slow Cooker Vegetarian Greek Lentil Soup with Tomatoes, Spinach, and Feta from Kalyn's Kitchen
Slow Cooker Pulled Pork with Low-Sugar Barbecue Sauce from Kalyn's Kitchen
Slow Cooker Pork Sirloin Roast with Spicy Peanut Sauce from Kalyn's Kitchen
Vegetarian Green Chile and Pinto Bean Layered Mexican Casserole from Kalyn's Kitchen
Slow Cooker Bavarian Pork Sirloin Tip Roast with Sour Cream Gravy from Kalyn's Kitchen
Spicy Mexican Casserole with Ground Beef and Black Beans from Kalyn's Kitchen


Photo of South Indian Okra Curry from Spices and Aroma
Phase One Vegetarian or Meat-Free Entrees
Vegetarian Green Chile and Pinto Bean Layered Mexican Casserole from Kalyn's Kitchen
Chipotle and Black-Eyed Pea Soup with Double Cilantro from Kalyn's Kitchen
Stir-Fried Marinated Tofu and Mushrooms from Kalyn's Kitchen
South Indian Okra Curry from Spices and Aroma
Spanish Chickpeas and Spinach with Roasted Garlic from The Taste Space
Spinach and Mushroom Tofu Scramble from SpaBettie 
Lentils with Oven-Dried Tomatoes and Gorgonzola from The Culinary Chase (Gorgonzola is a limited food, use sparingly.)
Roasted Cauliflower, Chickpeas, and Harissa from FamilyStyle Food
Smoky Black-Eyed Pea and Kale Stew from The Taste Space


Photo of Broken Arm Breakfast Casserole with Cottage Cheese, Bacon, Feta, and Green Onions from Kalyn's Kitchen
Phase One Breakfasts
Broken Arm Breakfast Casserole with Cottage Cheese, Bacon, Feta, and Green Onions from Kalyn's Kitchen (This has a tiny amount of bacon, so it should be a "once-in-a-while treat" (or only eat when you have a broken arm!)
Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles, and Cilantro from Kalyn's Kitchen
Broccoli, Ham, and Mozzarella Baked with Eggs from Kalyn's Kitchen
Chicken-Garlic Sausage, Kale, and Mozzarella Egg Bake from Kalyn's Kitchen
Spinach and Mushroom Tofu Scramble from SpaBettie
Egg, Spinach, and Two Cheese Crustless Quiche from The Perfect Pantry (Don't serve on English muffin for Phase One)


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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9 comments:

  1. I always love seeing your roundups Kalyn. I've been seeing a lot of cauliflower "steaks" floating around lately that have especially caught my eye.

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  2. Thanks Jeanette. I loved the sound of that recipe.

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  3. Thank you for including my Dukkah Crusted Salmon recipe in your round up today. It's new new favorite way to make salmon and it's heavenly.

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  4. I love your round ups! So many great recipes!

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  5. Thank you soooo much! We've just started phase one and I was looking for some inspiration -- I didn't expect to find awesomeness too - your round ups are terrific. Cheers.

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  6. What an awesome list - so many delicious ideas whether you're in the midst of Phase 1 or not! Thanks for including a link to my butter bean salad.

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  7. Thank you for linking to my cauliflower hummus recipe--I appreciate it! :)

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  8. Thrilled to have my cauliflower "rice" listed among all the nice recipes - it's still a frequent dish in our kitchen, alongside roasted cauliflower.

    Need to try cauliflower hummus and steaks next!

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  9. Thank you so much for including my Cilantro Chimichurri Dover Sole! All of these recipes look delicious! :-)

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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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