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Kalyn's Kitchen

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

Kalyn’s favorite Phase One Recipe this month was Sauteed Chicken Breasts with Tarragon-Mustard Pan Sauce.

Once again, it’s time for an end-of-month round-up of tasty South Beach Diet phase one recipes I’ve posted on Kalyn’s Kitchen or managed to find on other food blogs during the month. I’m always surprised at how many tasty phase one recipes I see. I sometimes find recipes where just a slight change can make the recipe suitable for phase one, so those changes are noted. Today is the first day of summer vacation, and I’m actually starting phase one myself today, since I’ve been doing some definite over-indulging during the last few months of school. (The way you can get back in the groove by doing phase one for a few weeks is one reason why I love the South Beach diet.)

However, whether or not you’re interested in 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
Peanut Panang Sauce with Cauliflower from Is It Edible
Veggies with Sun-Dried Tomato Dip from Everything Rachel Ray (don’t use carrots or chips for phase one)
Tomato, Basil, and Marinated-Feta Skewers from Cook Sister!
Ricotta Cheese with Herbs from Kits Chow
Lito-Fray Bean Dip from Cookin’ with Cyndi (use bell peppers and celery to dip for South Beach Diet)
Chile-Lime Pistachios from Cook and Eat

Phase One Soups, Stews, and Chilis
Green Bean Stew with Meat from Almost Turkish Recipes (don’t serve with rice)
Roasted Tomato Soup from Ms. Glaze’s Pommes d’Amour
Spicy Collards and Black-Eyed Pea Soup from Fat Free Vegan Kitchen
Cauliflower and White Truffle Soup from Morsels and Musings
Slow Cooker Black Bean Soup with Five Peppers and Ham from Andrea’s Recipes (don’t serve with cornbread)
Chilled Asparagus and Green Garlic Soup from Food Rockz
Fresh Tomato and Bell Pepper Soup with Green Chili Peppers from Lucullian Delights
Roasted Cauliflower and Poblano Pepper Soup from Closet Cooking

Phase One Salads and Salad Dressings
Shrimp and Avocado Salad with Edamame, Cilantro, Chipotle, and Lime from Kalyn’s Kitchen
American Greek Salad from Kalyn’s Kitchen
Grilled Halloumi Salad with Chicken, Mini-Peppers, and Lemon from Kalyn’s Kitchen
Shaved Cabbage Salad with Parmigiano Reggiano and Aged Balsamic from Stone Soup
Radish and Broad Bean Salad with Green Tahini Dressing from Eat the Right Stuff
Fried Saganaki with Halloumi on a Greek Tomato Salad with Kalamata Olives from Lisa’s
Cucumber Salad with Rice Vinegar Dressing from Dine and Dish (substitute Splenda for sugar)
Salad with Avocado and Feta from Thyme for Cooking
Salad of Zucchini Ribbons from Kalofagas
Summery Shrimp Salad from Mele Cotte
Grilled Romaine Salad with Sun-Dried Tomatoes and Pine Nuts from Food and Paper
Salad with Tuna, Walnuts, and Cheese with Creamy Herb Dressing from Thyme for Cooking
Asparagus, Portobello, and Watercress Salad with Sesame Vinaigrette from Not Eating Out in New York
Avocado Cucumber Salad from What Geeks Eat
Green Bean and Cherry Tomato Salad from Smitten Kitchen

Phase One Vegetables
Roast Asparagus with Shaved Parmesan from Gastronomy Domine
Yellow Squash with Vidalia Onions from Dianne’s Dishes
Pan”Fried” Broccolini with Garlic from Dianne’s Dishes
Asparagus “Carpaccio” with Goat Cheese and Rasberry Vinegar from Food Stories
Creamed Spinach from Dianne’s Dishes (use half and half or milk instead of cream)
Sauteed Baby Vegetables from Noshtalgia
Asparagus on Asparagus from Jumbo Empanadas (use Splenda instead of sugar or leave out the sugar as Sam did)
Haricot Vert with Shallots from Smitten Kitchen (could substitute olive oil for butter, but I wouldn’t worry about this small amount)
Bolzanina Sauce with Asparagus from Viaggi and Sapori
Grilled Yellow Zucchini from Rookie Cookery
Chili Sauteed Eggplant with Beans, Parsley, and Lemon from Lucullian Delights
Poached Egg with Arugula and Shallots from C in DC
Party Asparagus with Aioli from A Veggie Venture

Phase One Meat, Chicken, or Fish Entrees
Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano from Kalyn’s Kitchen
Rosemary Mustard Grilled Chicken from Kalyn’s Kitchen
Sauteed Chicken Breasts with Tarragon-Mustard Pan Sauce from Kalyn’s Kitchen
South Beach Pizza (with brilliant idea of using chicken for crust) from What Geeks Eat
Roasted Garlic Pesto Salmon from Proud Italian Cook
Broiled Red Mullet with Garlic and Herbs from Kalofagas
Baked Salmon with Seaweed Salt, Dill, and Capers from Coffee and Vanilla
Sumac-Coated Chicken Kebab from Seriously Good
Moroccan Spiced Grilled Chicken Breasts from Simply Recipes
Spicy Skewered Prawns from Cook (almost) Anything At Least Once
A Feast of Kababs from Veronica’s Test Kitchen (substitute olive oil for butter)
Jerk Shrimp from Seriously Good (substitute olive oil for butter)
Simple Mustardy Pork Chops from The Cookbook Junkie
Garlicy Shrimp with Sun-Dried Tomatoes from Malabar Spices (use stock not cooking wine)
Carpaccio with Dandelion Greens Salad and Truffle Oil from Mediterranean Cooking in Alaska (use less parmesan cheese for South Beach Diet)
Grilled Rainbow Trout with Sauce Vierge from Kalofagas
Pressure Cooker Steak from Almost Turkish Recipes (don’t serve with potatoes for)

Phase One Vegetarian Entrees
Stir-Fried Tofu with Scallions, Garlic, Ginger, and Soy Sauce from Kalyn’s Kitchen
Southwestern Tofu Scramble from Rachel’s Bite (don’t use the corn)
Fried Eggplant from Almost Turkish Recipes
Baked Zucchini with Feta from Almost Turkish Recipes
Melon Cucumber Curry from When My Soup Came Alive
Marinated Tofu – Deconstructed Stir-Fry from What Geeks Eat
Sag Paneer from Coconut and Lime (use 1% milk for paneer)

Phase One Breakfasts
Mushroom Feta Breakfast Casserole from Kalyn’s Kitchen
Crustless Asparagus and Cheese Quiche from Ms. Glaze’s Pommes d’Amour (make it as she does without the flour)
Crustless Spinach Quiche from Cookie Madness
Mushroom, Cheddar, and Chive Crustless Quiche from Eggs on Sunday (use half and half or milk for South Beach Diet)
Easy Spinach Nests from A Veggie Venture (use half and half, not cream for South Beach Diet)
Zucchini Ricotta Frittata from Superspark
Peanut Butter Cup Smoothie from A Fridge Full of Food
Greek Scrambled Eggs with Tomatoes and Feta from Lisa’s Kitchen

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    13 Comments on “South Beach Diet Phase One Recipes Round-Up from May 2008 (Low-Glycemic Recipes)”

  1. Tina, that's a recipe where there's a link to make your own Paneer. I added a caution to use 1% milk, which is allowed for phase one in the newest book South Beach Diet Supercharged (up to 2 cups per day.)

  2. Saag paneer in Phase 1 does not sound right to me since the Paneer is made with whole milk. Even 2% milk is on the Don't list of the book. Maybe I am misunderstanding something — but to use any Paneer would not be phase1

  3. Hi Kalyn,

    Like you, I love the SBD because I can come back to Phase 1 when I need to! I came to this excellent round up of recipes when I looked online to see if tofu was OK for Phase 1. I am pysched!


  4. Melissa, in the newest book (South Beach Diet Supercharged) pinto beans are approved for phase one.

  5. Great recipes, thanks! Btw, the pinto bean stew is delicious (I made it a few days ago), but it's clearly not an approved phase 1 SB recipe as pinto beans are on the avoidance list. Still a fantastic and satisfying dish though!

  6. Michelle, I check the recipes when I add them to the round-ups, so this recipe is okay. Be sure to use non-fat milk (or 1%) or soymilk that's lowfat and artificially sweetened (no NFCS), and nonfat yogurt. The peanut butter should have less than 2-3 grams of sugar per serving. I like Adams natural peanut butter if you can find that.

  7. Hi. I was perusing the site (my first time on the South Beach Diet) and have been desperately searching for simple breakfast recipes because I absolutely HATE HATE HATE to eat in the morning…I came across the recipe for Addie's Peanut Butter Cup Smoothie and just wanted to make sure that it is an acceptable recipe to use during Phase One…Can you help me?? Thank you

  8. I like this recipe because it changes up my normal green bean dish. Everyone expects the normal bean salad and when I shake things up a bit with your help everyone is pleasantly surprised. So thanks Kalyn!

  9. Sue, me too. I love those skinny green beans.

    Helen, I’m so happy it’s summer vacation, I can hardly stand it!

    Glenna, thanks and love your smoothie recipe.

    Ann, thanks. My own doctor recommends South Beach to his patients, so I feel pretty confident that it’s nutritionally sound.

  10. Kalyn – I just want to commend you for featuring a diet that is healthy, works, and can be integrated into a long-term lifestyle.

    As a person recovered from a very dangerous eating disorder (wow, I feel like I should burn a bra right now, it feels so good to say that) – I’m thrilled to see the promotion of nutrition lifestyles that are not restrictive to the point of causing changes that a) cannot be maintained and b) lead to trouble and disordered eating.


  11. Wow! What a nice collection of recipes! There are many on that list I’ll be trying.

    Thanks for the mention, Kalyn

  12. A great round up as usual Kalyn. I need a bit of South Beach dieting myself at the moment! Loving the new header image too. Enjoy the holidays!!

  13. Oh boy I don’t do SB but that smitten kitchen recipe looks like something I would love.

    All the recipes look great and I will have to try some.