Kalyn's Kitchen

South Beach Diet Phase One Recipes Round-Up for May 2011 (Low-Glycemic Recipes)

Kalyn’s Favorite Phase One Recipe for May 2011 is Sugar Snap Pea Salad with Radishes and Edamame.


The calendar has flipped over to June, causing students (and teachers!) all over the country to be filled with joy at the thoughts of summer vacation.  I know I say this every month, but I can hardly believe it’s time for another monthly round-up of the Phase One Recipes I’ve posted on Kalyn’s Kitchen or found on other blogs during the month.  And I don’t know if it’s just the change to warm-weather cooking, but this month I found some amazing things that hadn’t been featured in a round-up before.

I am consciously starting to focus on new ideas for Phase One, because now that I’ve done these round-ups for over three years, there are a lot of ideas that have been spotlighted many times.  It’s been fun looking for things that are new and different.  Of course, every month I find things that could easily be made Phase One with minor 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.

Phase One Appetizers and Condiments
Seven Spice Deviled Eggs from Coconut and Lime
“Spring Pretty” Green Mayonnaise from Kitchen Parade
Basil Mint Pesto with Walnuts from Pinch My Salt
Pumpkin Seed Mole from Leite’s Culinaria
Tomatillo-Chipotle Salsa from Perry’s Plate
Bite-Sized Greek Salad from Cooking with My Kid
Pickled Asparagus from The Runaway Spoon
Edamame Miso Dip from The Taste Space (eat with veggie dippers for Phase One)
Caprese on a Stick from Barbara Bakes


Curried Chicken Salad with Asparagus and Peanuts would be good for lunch.


Phase One Salads and Salad Dressings
Asparagus Caesar Salad from Sassy Radish
Greek Salad Wedges from Wicked Good Dinner
Russian Chopped Salad from Yulinka Cooks

Phase One Soups, Stews, and Chilis
Cream of Zucchini Soup from SkinnyTaste
Chickpeas Curry Stew from Versatile Vegetarian Kitchen (Serving size would be not more than 3/4 cup, because the stew is mostly chickpeas)
Spinach, Garlic, and Basil Soup from Albion Cooks


Barely-Cooked Asparagus with Lemon-Mustard Vinaigrette is great for Phase One.

Phase One Vegetables and Side Dishes
Barely-Cooked Asparagus with Lemon-Mustard Vinaigrette from Kalyn’s Kitchen
Sauteed Asparagus with Melted Gorgonzola and Pine Nuts from Kalyn’s Kitchen
World’s Easiest Grilled Vegetables from Kalyn’s Kitchen
Caramelized Fennel and Onions from Simply Recipes (I wouldn’t worry about the small amount of butter in this, but you could replace it with olive oil.)
Garlicky Roasted Chickpeas with Feta, Mint and Lemon from Kalyn’s Kitchen (Remember the serving size for beans is 1/3 to 1/2 cup for Phase One.)
Cauliflower au Kayotic from Kayotic Kitchen
Blanched Cabbage with Capers from Tobias Cooks!
Chipotle Black Beans from In Good Taste (Remember that serving size for beans is 1/3 to 1/2 cup for Phase One.)
Roasted Cauliflower and Chickpeas from The Taste Space
Spiced Stir-Fried Brussels Sprouts from Cook Almost Anything
Artichokes Braised with Garlic and Thyme from Mele Cotte

Phase One Chicken, Meat, or Fish Entrees
Roasted Wild Salmon and Asparagus with Double-Lemon Oil from Kalyn’s Kitchen
Grilled Pork Chops with Asian Black Bean-Garlic Marinade from Kalyn’s Kitchen
Marinated Beef Kabobs from Kalyn’s Kitchen
Grilled Chicken Bruschetta from Skinnytaste
Slow-Baked Salmon from Bewitching Kitchen
Roasted Shrimp with Lemon Thyme from Sidewalk Shoes
Asian Chicken and Vegetables with Peanut Sauce from AskGeorgie.com
BLT Lettuce Wraps from Skinnytaste (Use turkey bacon for South Beach Diet.)
Pan-Seared Salmon with Tomato-Caper Relish from The Perfect Pantry
Grilled Flank Steak with Tomatoes, Red Onion, and Balsamic from Skinnytaste
Salmon Baked in a Foil Parsel with Green Beans and Pesto from Eats Well with Others
Sauteed Shrimp with Arugula and Tomatoes from Bewitching Kitchen
Grilled Tikka-Masala Style Chicken from The Perfect Pantry


Garlicky Roasted Chickpeas with Feta, Mint, and Lemon is a good meatless dish.

Phase One Vegetarian or Meat-Free Entrees
Garlicky Roasted Chickpeas with Feta, Mint and Lemon from Kalyn’s Kitchen (Remember the serving size for beans is only 1/3 to 1/2 cup for Phase One.)
Sauteed Tofu with Spring Vegetables and Za’atar from Five Second Rule
Chickpeas Curry Stew from Versatile Vegetarian Kitchen (Serving size for phase one would be not more than 3/4 cup, because the stew is mostly chickpeas)

Phase One Breakfasts
Green Chile and Cheese Egg Muffins from Kalyn’s Kitchen
Broccoli, Mushrooms, Ham, and Cheddar Baked with Eggs from Kalyn’s Kitchen
Shakshuka Eggs from Cook Republic

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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    15 Comments on “South Beach Diet Phase One Recipes Round-Up for May 2011 (Low-Glycemic Recipes)”

  1. Your recipes are Amazing!! Thank you

  2. your recipes are absolutely AMAZING! Every one I have tried so far (several) have been VERY delicious! Even my husband loves them! We are both on SB diet. Thank you!

  3. Hi! Thanks so much for making this blog and sharing your recipes! I'm so excited to head to the grocery so I can start making them for my hubby and daughter who's on a diet. And after seeing your recipes, I think I'd be going on a diet (which seems not!)too. And excited as such. God bless you!

  4. Oh, how I wish had found this last week!! Phase 1 is trying! These are wonderful and I can't wait to add them in what has so far been a bland and unsatisfying journey.

  5. These are wonderful Kalyn! Thank you for doing this. It's great to have these all in one spot!

  6. Sneh, my pleasure!

  7. What a lovely round up of recipes! Thank you for including my Shakshuka Eggs 🙂

  8. Champa, hope to see something from you in the future.

    Sally, my pleasure!

    Jeanette, I have fun finding them!

    Joanne, so glad you enjoy seeing the recipes.

  9. I always find these round-ups so inspirational!

  10. Kalyn, your roundups are one of my favorites! Such a nice way to share diverse recipes across the board.

  11. Kalyn, what a pleasure to see my recipe in your collection this month!

    Thank you!!!!

  12. Thanks Kalyn. I don't know much about the rules, but will check if any of my future recipes work. I second the comment about those square bowls. They are stunning.

  13. Barbara, my pleasure. And the adorable Dara gave me those dishes, love them!

  14. Thanks for including my recipe this month. I really love your beautiful square dishes. I'll have to try the Sugar Snap Pea Salad soon.