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Kalyn's Kitchen

South Beach Diet Phase One Recipes Round-up for March 2008 (Low-Glycemic Recipes)

Roasted Asparagus with Creamy Tahini-Peanut Dipping Sauce

Kalyn’s favorite Phase One Recipe this month was
Roasted Asparagus with Creamy Tahini-Peanut Dipping Sauce

I’m always thinking about what to feature on Kalyn’s Kitchen, and recently I found myself flashing back to when I used to spotlight South Beach friendly recipes from other blogs for South Beach Recipes of the Week. Even though I got tired of doing that every week, recently I’ve noticed people using those pages. I know that for many people, what’s challenging about South Beach is the first few weeks when you can’t eat fruit, bread, pasta, rice, or other starchy foods or grains. I just started doing phase one myself (to lose a few pounds before summer!) which got me thinking about how once-a-month collections of phase one recipes could be really useful.

So here’s the first phase one recipe round-up, with links to all the phase one recipes I’ve posted during March, plus tasty-sounding phase one recipes I’ve found on other food blogs. Of course, phase one recipes are things you can eat for any phase of the diet, and even if you’re not dieting I’m betting you’ll find some tasty-sounding recipes here.

I’ll do my best to make sure these recipes are phase one, but I’m assuming that if you’re a South Beach dieter you know enough to ignore things like rice or potatoes sharing the plate with a phase one entree. Occasionally I find recipes that could be easily made phase one, and I’ll note those changes when I post the links.  

Phase One Appetizers:
Tuna and Goat Cheese Tartare from Bon Appegeek
Smoked Salmon and Wasabi Rolls from Nami Nami

Phase One Soups, Stews, and Chilis:
Four Tomato and Red Pepper Soup from Tinned Tomatoes
Roasted Cauliflower and Red Pepper Soup from Closet Cooking (skip the heavy cream)
Chicken Soup with Roasted Asparagus, Mushrooms, and Shallots from French Kitchen in America
Wednesday Night Chili from Marisa at Slashfood
Roasted Italian Sausage Soup with Garbanzos, Lentils, and Roasted Tomatoes from Kalyn’s Kitchen (don’t serve with pita bread for phase one)
Beef and Bean Chile Verde from Sidewalk Shoes
Smoky, Sweet, and Spicy Red Pepper Soup with Feta and Mint from Food Stories
Cream of Artichoke Soup with Garlic, Onions, and Garbanzo Beans from Farmgirl Fare (skip the heavy cream)

Phase One Salads and Salad Dressings:
Cabbage and Blue Cheese Salad with Sunflower Seeds from Kalyn’s Kitchen
Creamy Cojita Cilantro Chile Dressing from The Feast Within (make a taco salad without the chips)
Poached Salmon Salad with Creamy Pesto Dressing from Fig and Cherry (skip the potatoes)
Black Bean and Lentil Salad with Red Bell Pepper, Cumin, and Cilantro from Kalyn’s Kitchen
Zucchini and Red Pepper Salad with Spinach “Pesto” from Green Lite Bites
Pinto Bean Salad with Avocado, Tomato, Red Onion, and Cilantro from Kalyn’s Kitchen
Taco Salad from Kalyn’s Kitchen

Phase One Vegetables:
Parsley, Garlic, and Parmigiano Stuffed Artichokes from We Are Never Full
Twice Baked Cauliflower from Kalyn’s Kitchen
Provencal Vegetables from I Like to Cook
Sauteed Swiss Chard and Spinach from The Inadvertent Gardener
Army of Baked Vegetables from Kalofagas (skip the breadcrumbs)
Roasted Asparagus with Creamy Tahini-Peanut Dipping Sauce from Kalyn’s Kitchen (use Splenda for sauce)
Sauteed Curly Kale with Wholegrain Mustard from Cook Sister
Cauliflower Steak from Albion Cooks

Phase One Entrees:
Wok-Seared Chicken with Asparagus and Pistachios from Cookie Madness (skip the rice)
Milk-Braised Pork Roast from Kitchen Parade (don’t use bacon fat or flour and trim the fat on the roast)
Seared Jumbo Scallops with Cauliflower Puree and Grilled Asparagus (pictured) from Kirsten’s Home Cooking
Roasted Chicken with Tomatoes and Olives from French Kitchen in America (skip the potatoes)
Cilantro Chicken from Tasting Spoons (substitute Splenda for honey)
Chicken Malai Tikka from Malabar Spices
Olive Chicken Stew from Canela & Comino
Balsamic Chicken and Mushrooms from Jerry’s Thoughts, Rants, and Musings
Greek Meatballs from Kalyn’s Kitchen

Phase One Breakfasts:
Greek Feta and Olive Frittata from Lisa’s Kitchen
Italian Asparagus, Mushroom, and Parmesan Frittata from Food Blogga
Asparagus, Mushroom, and Parmesan Frittata from Cheap Healthy Good

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    35 Comments on “South Beach Diet Phase One Recipes Round-up for March 2008 (Low-Glycemic Recipes)”

  1. I am starting Phase One again in March – gotta work into it. I will be trying a lot of your newer recipes, Kalyn, since it has been two years since I did SBD.

    Thanks for the link!

  2. I'm afraid I haven't come up with a brilliant idea for a phase one breakfast without eggs, but there are a few suggestions from readers in the comments on the index page for Eggs and Breakfast Dishes.

  3. I have recently started the South Beach Diet for the first time and I am 1 week in. I am finding it very hard to have breakfast as I don't want eggs anymore. Any other ideas for what I can have for breakfast?

  4. Rhonda, thanks! I definitely plan to keep the blog going.

  5. Hope your pages don't go down. Because they are so inspiring. Thanks for all the recipes and ideas.

  6. Corina, thanks for the suggestions for Kev-T. I do want to caution though that Agave is not for phase one, just in case someone sees that here and thinks it is.

  7. Hey Kev-T, I’m new to South Beach, but here’s what I’ve been doing:

    Shakes with sugarless protein powder (vanilla flavoured is nice), a little ice, milk and a pinch of Agave nectar is good. Spirutein is verrrry filling!

    Or egg white frittatas (like open omelets) with veggies and cheese are good.

    Steak and steamed or pan seared veggies.

    Lots of salads. Kraft has sugar, so watch out for that. I do olive oil, lemon juice, salt and pepper. If you want a little sweetener for flavour, use Agave.

  8. Mary Ann I don’t know anything about the McDonald’s parfait, but if it has sugar it wouldn’t be South Beach approved.

  9. Hi
    I’m very new to all this
    I have been on South Beach for
    one month and I love it!!!!
    Does anyone know if the parfait
    from McDonalds is okay
    Mary Ann

  10. KevT, I can barely keep up with the blog and my other commitments so I can’t give personalized menu advice for people, but you can certainly look through the menu archives for recipes that use ingredients you do eat. Everything is categorized by food type, so it should be easy to find the foods you do like.

  11. I need help. Let me tell you what I don’t eat and hopefully someone can help me with a meal plan. I get tired of eating the same food day after day, and after about a month, I fall off the wagon. What I don’t eat:
    Eggs, yellow vegies, seafood/fish, and poultry.
    That doesn’t leave a lot since those are what the SB Diet revolves around. Thanks for any hep.

  12. I am loving your blog!

  13. Nice list, and very useful! Thanks!

  14. Hi Kalyn, Thats quite a line-up of dishes. I am going to have a good read through. Thanks for adding my soup!

  15. Thank you for listing my soup – and a heck of a lot of great sounding recipes!