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Kalyn's Kitchen

South Beach Diet Phase One Recipes Round-Up from June 2008 (Low-Glycemic Recipes)


Kalyn’s favorite phase one recipe for June was this
Leftover Salmon Salad with Yogurt and Dill.

June has ended, and I was surprised to see how many wonderful South Beach Diet phase one recipes I’ve discovered for this month’s round-up, because actually I’ve been distracted from reading my favorite blogs lately. Of course, the round-up includes phase one recipes I’ve posted on Kalyn’s Kitchen during the month too. I know phase one is the hardest part of the diet for many people, but this abundance of tasty recipes shows how many delicious foods you can eat on phase one. I’m also including a few recipes where minor changes will make it okay for phase one, with changes noted.

But whether or not you’re following the South Beach Diet, you’ll find some really great recipes here. Now, let’s take a look at what people have been cooking.

Phase One Appetizers and Condiments
Tarragon-Mustard Deviled Eggs from Kalyn’s Kitchen
Best Basic Deviled Eggs from Pinch My Salt
Mom’s Smoked Salmon Rolls from A Cat in the Kitchen
Shrimp Cocktail with Low-Sugar Cocktail Sauce from Kalyn’s Kitchen
Kalyn’s Take on Montreal Steak Seasoning from Kalyn’s Kitchen
Marinated Feta from Amuse Bouche (use portion control for South Beach Diet)

Phase One Soups, Stews, and Chilis
Cold Kefir Soup from Nami-Nami
Spiced Chickpea and Onion Soup from Cook (almost) Anything At Least Once
South Beach Friendly Mushroom Soup from Kits Chow

Phase One Salads and Salad Dressings
Leftover Tofu, Halloumi, and Tomato Salad from Kalyn’s Kitchen (use more tofu than Halloumi, since that cheese isn’t super low in fat)
Summer Tomato Salad with Goat Cheese, Basil Vinaigrette, and Herbs from Kalyn’s Kitchen
A Couple of Salads from Frugal Cuisine
Cucumber and Yogurt Salad with Feta and Dill from Kalyn’s Kitchen
Summer Tomato Salad with Avocado, Tuna, Cilantro, and Lime from Kalyn’s Kitchen
Leftover Salmon Salad with Yogurt and Dill from Kalyn’s Kitchen
Cucumber Salad from 28 Cooks
Tuna, Tomato and Avocado Salad from Once Upon a Feast
Celeriac Remoulade from Cook Sister!
Favorite Summer Salad: Shaved Zucchini and Pecorino from Alexandria’s Kitchen
Roasted Red Pepper and Spinach Salad from Green Lite Bites
Char-Grilled Asparagus, Courgette, and Halloumi Salad from Cook Sister! (use a moderate amount of Halloumi)
Lentils in an Herb and Feta Salad from The Perfect Pantry
Swiss Chard Tuna Salad with Scallions and Kalamata Olives from Farmgirl Fare
Ripe Tomato Salad with Pine Nuts and Mozarella from Je Mange la Ville (skip the currants)
Beefy Southwest Salad from What Geeks Eat
Buttermilk Garlic Salad Dressing from A Veggie Venture (subsititute Splenda for sugar, or leave it out)
Baby Squash Salad with Goat Cheese and Mint from Oswego Tea
Chickpea and Romaine Salad with Lemon Parmesan Vinaigrette from Everybody Likes Sandwiches
Estonian Cucumber Salad from Nami-Nami

Phase One Vegetables
Spicy Stir-Fried Radish Greens and/or Swiss Chard from Kalyn’s Kitchen
Skillet Purple Cauliflower from The Persnickety Palate
Shandong Style Asparagus from Appetite for China
Stir-Fried Gai Lan (Chinese Broccoli) from Crispy Waffle
Broccoli and Bok Choy with Coconut and Curry from A Veggie Venture (skip the honey)
Mexican Green Bean Salad from Simply Recipes
Butter Beans Kurma from Cooking 4 All Seasons (skip the roti)
Dill and Colby Mashed Cauliflower from Coffee and Cornbread

Phase One Meat, Chicken, or Fish Entrees
Grilled Portobello Mushrooms Stuffed with Sausage, Spinach, and Cheese from Kalyn’s Kitchen
Chile Mustard Pork Kabobs from Kalyn’s Kitchen
Grilled Chicken with Basil Dressing from Sidewalk Shoes
Grilled Halibut with Chimichurri from Je Mange la Ville
Steak with Chimichurri Sauce from Closet Cooking (be sure to use lean steak)
Pan-Fried Chicken with Spinach Salad from Everything Rachel Ray
Salmon with Pistachio Oil and Asparagus from What Geeks Eat
Tamarind Fish from Hooked on Heat
Tilapia with Pesto and Roasted Tomatoes from Closet Cooking
Swordfish Baked in Sicilian Tomato Sauce from Well Fed
Quick and Easy Pan-Fried Flank Steak from Simply Recipes
Seared Delaware Scallops with Arugula, Pecorino, and Balsamic Reduction from Food Rockz
Mahi-Mahi with Avocado Salsa from 1 Tsp. Love
Asian Marinated Salmon from The Blog That Ate Manhattan (don’t use seasoned rice vinegar)
South Beach Friendly Moussaka from What Geeks Eat
Balsamic and Herb Pork Chops from Apples and Orange
Pan Seared Halibut with Fava Bean Puree from Kirsten’s Home Cooking
Sesame Crusted Ahi Tuna Steaks from Closet Cooking
Smoked Salmon and Salmon Salad from Thyme for Cooking

Phase One Vegetarian Entrees
Vegetarian Stuffed Zucchini from Almost Turkish Recipes
Baked Tofu with Soy and Sesame from Kalyn’s Kitchen

Phase One Breakfasts
Artichoke Rosemary Frittata from Kalyn’s Kitchen
Basic Breakfast Casserole from Daily Unadventures in Cooking (use low-fat cheese)
Mushroom, Pepper, and Sausage Frittata from Baking Bites (low fat or turkey sausage is best for South Beach
Baked Eggs with Saffron and Cumin from Appetite for China
Broccoli Cheese Breakfast Casserole from Kalyn’s Kitchen

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12 comments on “South Beach Diet Phase One Recipes Round-Up from June 2008 (Low-Glycemic Recipes)”

  1. Amber, I don't know anything about the recipe and it looks like that blog is shut down so I think I will just remove the link.

  2. Hi Kalyn,

    Really enjoying your site! The link for South Beach friendly moussaka doesn't work…says account suspended. Do you have this recipe elsewhere? Is it similar to the one in the SBD Supercharged book? Thanks!

  3. What a great resource! (And I love this salmon recipe.) I just started South Beach, and am on week two. I lost 6 pounds the first week, yay! I’m psyched. After years of trying many things, this is literally a prayer answered. I’m FULL and not craving! And I am looking forward to pillaging your blog for many ideas! Thanks so much!

  4. Lyn, what a dilemma. I don’t know what I’d do if my freezer ever quit working. Glad you could use some of the salmon for salmon salad.

  5. Kalyn, I had seen this salmon recipe before and filed it away in the brain for “someday.” Well tonight our deep freezer went out. I mean it REALLY went out, and with temps over 100 we had a problem. I had a lot of salmon in there and it all thawed, and so I spent the evening baking all this gorgeous wild salmon and wondering what the heck I am going to do with it all tomorrow. Now I know. Thanks!

    (uh, now about that 20 pounds of ground turkey…)

  6. Miss Melanoma, thanks! (Comments like this make my day.)

  7. Wow! Just found your blog today and I’m loving it. Thanks!

  8. sh – Glad you like it.

    Karina, Look forward to hearing how you’re doing on the diet.

    Tanna, isn’t that a kick. I did love this salmon recipe. I’ve loved my dill so much that now I have to wait for more dill leaves to sprout out before I can make things with dill!

    Pille, it must be proof that you’re eating healthy if I found two recipes on your blog that were good for phase one, don’t you think!

  9. This is such a great listing, Kalyn! I’m not on a South Beach diet, but I do try to eat healthy and good food. As I don’t read all the foodblogs on your blogroll, it’s great to have such a handy list of recipes compiled with someone with good taste and knowledge like you!
    PS That is very kind of you to include TWO nami-nami recipes 🙂

  10. How wonderful that your favorite is leftovers!! That tickles my fancy!
    Perfectly wonderful collection of heathy and tasty dishes.

  11. What a fabulous recipe round-up. Perfect for starting South Beach. Gluten-free baking has taken its toll! 😉

  12. A genius way to use leftover salmon. I can surem use this recipe.

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