phase 1 recipes from kalyn's kitchen

kalen's easy recipes
phase 1 ingredients

Phase One Appetizers:
Tuna and Goat Cheese Tartare from Bon Appegeek
Smoked Salmon and Wasabi Rolls from Nami Nami
Double Dill South Beach Diet Friendly Tartar Sauce from Kalyn's Kitchen
Chipotle Lime Deviled Eggs from Kalyn's Kitchen
Ricotta and Herb Stuffed Mushrooms from Eggs on Sunday
Spring Cheese Spread from Palachinka
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:
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)
Pea and Spinach Soup from Souvlaki for the Soul (skip the croutons)
Mediterranean Eggplant Soup from Bleeding Espresso
Zero Points Asian Soup from A Veggie Venture (a Weight Watchers recipe which also works perfectly for phase one)
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:
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
Hearts of Palm Salad with Tomatoes, Olives, and Feta from Kalyn's Kitchen
Spicy Mexican Slaw with Lime and Cilantro from Kalyn's Kitchen
Tuna and Iceberg Salad from Cooking By the Seat of my Pants
Egg Salad with Mozarella, Asparagus, Capers, and Pesto from Lucullian Delights
Kale and Hearty Salad from Diet, Dessert, and Dogs
Mixed Greens, Cilantro, and Purple Cabbage Salad from Gluten-Free Mommy
Lemony Asparagus Salad with Goat Cheese from Confections of a Foodie Bride
Sesame Chicken Salad from Coconut and Lime
Warm Spinach Salad with Roasted Garlic Dressing from Culinary in the Country
Fennel Remoulade from Cook (almost) Anything At Least Once
Salad of Grilled Shrimp and Wilted Mustard Greens from White on Rice Couple
Seafood Fennel Salad from Kits Chow
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
Wake Up Your Mouth Thai Cucumber Salad
American Greek Salad

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
Grilled Asparagus with Parmesan from Kalyn's Kitchen
Stir-Fried Spinach with Garlic and Parmesan from Kalyn's Kitchen
Green Beans with Garam Masala Butter and Toasted Hazelnuts from Steamy Kitchen (use olive oil instead of butter, or half butter/half olive oil)
Spinach Mousse from Kits Chow
Asparagus with Asparagus Dip from Becks and Posh
Cauliflower Bell Pepper Masala from Daily Musings
Brussels Sprouts in Sour Cream Onion Sauce from Noshtalgia
Mustard Greens from Simply Recipes
Asparagus with Miso-Sesame Sauce from The Perfect Pantry
Soy Lemon Sauce for Broccoli from Peanut Butter Etoufee (replace sugar with Splenda)
Lemon Asparagus from The Cookbook Junkie
Asparagus Noodles from A Veggie Venture (trans-fat free margarine would be more South Beach friendly, but I'd splurge on the tiny bit of butter here)
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 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
World's Easiest Roasted Tilapia from Kalyn's Kitchen
Pesto Fish with a Side of Green Beans by Gluten-Free Mommy
Sausage and Pepper Skewers from Green Lite Bites
Chicken with Basil and String Beans from Cooked From the Heart
Pan-Seared Tilapia with Avgolemono Sauce from Closet Cooking
Garlic-Lovin' Salmon from Dine and Dish (substitute olive oil for butter)
Grilled Sausage with Peppers and Onions from Delish
Citrus Baked Snapper from Cookie Madness (skip the rice)
Wildly Aromatic Pork Chops from Food Stories (trim fat from pork chops and skip the salad)
Halibut and Red Pepper Souvlaki with Green Herb Sauce from Mediterranean Cooking in Alaska
Asian Infused Tilapia with Baby Bok Choy from Sidewalk Shoes (skip the rice for phase one)
Simple Flank Steak from Daily Unadventures in Cooking
Mushrooms Stuffed with Lamb from Farmgirl Fare
Moroccan Chicken from Kitchen Parade
Spetsofai (Sausage and Peppers) from Kalofagas - Greek Food and Beyond
Spicy Grilled Chicken with Ajwain from Tigers and Strawberries
Garlic Chicken with Balsamic Vinegar from Mele Cotte
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
Warm Scallop Ceasar Salad
Curried Chicken on the Grill with Cilantro Chutney
Hamburger Kebabs
The Famed Taco Bake
http://www.3fatchicks.com/forum/showthread.php?t=38592

Chicken Divan
http://www.3fatchicks.com/forum/showthread.php?t=48844


Phase One Vegetarian Entrees:
Braised Lentils from Canela & Comino
Sauteed Tofu with Agretti and Cherry Tomatoes from Lucullian Delights
Rajma with Green Peppers from Ahaar (skip the potatoes)
Cumin Spiked Tofu from 101 Cookbooks
Baked Portabello Salad from Tasty Palettes
Pan-Fried Eggplant with Crumbled Feta from Leite's Culinaria
Simple Vegetable Gratin from What Geeks Eat
Vegetarian Stuffed Zucchini from Almost Turkish Recipes
Baked Tofu with Soy and Sesame from Kalyn's Kitchen
Roasted Broccoli with Garlic

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
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
Saturday Morning Egg Muffin Melts from Kalyn's Kitchen
Zucchini and Eggs from Mediterranean Cooking in Alaska
Soft Scrambled Eggs with Fresh Ricotta and Chives from Eggs on Sunday

• Cottage cheese with cucumber or tomato and Lawry's seasoning salt and 6 oz of V-8
• Cottage cheese with ground flax seed (or wheat germ), cinnamon, and a half a packet of Splenda and 6 oz of V-8
• Ham rolled up with a slice of 2% milk cheese and some mustard
• A tomato basil burger (from Morningstar farms) with a 2% cheese slice and red pepper slices dipped in hummus
• Leftovers from dinner (if small)
• Some chicken salad (chicken with mayo and celery, etc.)
• A smoothie made with plain yogurt, SF fruit-flavored syrup, ice, protein powder, and a little milk

Mock French Toast
http://www.3fatchicks.com/forum/showthread.php?t=42465

Breakfast Cheesecake
http://www.3fatchicks.com/forum/show...154#post849154

Dessert
Peanut Butter Cup
http://www.3fatchicks.com/forum/showthread.php?t=40576

Peanut Butter Cookies
http://www.3fatchicks.com/forum/showthread.php?t=49623

love feta cheese, and this Greek Frittata is something I'd love to eat for breakfast any day. That post also has step-by-step instructions on how to make a frittata if you haven't made one before.




When my brother and blog-designer Rand gave me a new omelet pan, I created this yummy looking Omelet with Mushrooms and Goat Cheese that was fantastic.

More feta cheese, and this dish of Sausage, Mushroom, and Feta with Eggs has just enough eggs to hold it together, so it's mostly about the filling. I use turkey breakfast sausage to make this South Beach Diet friendly.

This Southwestern Egg Casserole is something I invented when I hadn't gone grocery shopping and I got creative with canned tomatoes and green chiles. The results were fabulous.

http://kalynskitchen.blogspot.com/2008/03/south-beach-diet-phase-one-recipes.html

egg muffins

Recipe Favorites: Egg Muffins Revisited, Again

(Updated January 2008) I was adding some posts to the Recipe Favorites section of my recipe archives and was shocked to notice I only had one recipe for favorite breakfasts. Since I'm currently doing phase one for a few weeks (due to too much holiday celebrating!) egg muffins are something I'll be cooking this weekend, and there's no doubt they're a recipe favorite. These little mini-frittatas don't contain any flour at all, and they're perfect for phase one. I've gone through a few versions to get the recipe just right, starting with a post about egg mufins back in April of 2005. Then I discovered the silicone muffin pans and did Egg Muffins Revisited in February of 2006, and revisited them again with some new thoughts in October of 2006. I've gotten better at making them and picked up a few tricks that I think you'll like.

I don't think of egg muffins as only for people who are eating the South Beach Diet way, although they're perfect for any phase of the diet. They're high in protein, gluten-free, and perfect to feed to kids. This is a great idea for breakfast for anyone who's busy in the morning and wants something that can be made ahead and eaten on-the-go.

Use silicone muffin tins, spray them with nonstick spray, and put them on a large cookie sheet to catch spills. The two ingredients I think are essential are cheese and green onions. Other than that, the varieties are endless. Put cheese, meat, or veggies in the muffin cups first, then pour in beaten eggs.

For me, two small muffins is the right amount for breakfast. No matter how many you eat, smaller ones reheat in the microwave more quickly, so they don't get overdone. I fill the muffin cups about 3/4 full.

When muffins are done, loosen them with a knife before popping them out of the silicone muffin pan. Here's how big they are when they're cooked.

Let the muffins cool for 15-20 minutes before you store them in the refrigerator or freezer.

Here's my favorite way to do it. As soon as the muffins have cooled, put two at a time into small plastic bags. Put the bags in the refrigerator or freezer. Then when you need a quick breakfast, open the bag, pop in the microwave for about 2 minutes, grab the bag and run out the door with a quick breakfast. (Thaw before reheating if you freeze them.)I confess, I eat them in the car on the way to school.

15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins. You can use less egg yolks and more egg white if you prefer.)
1-2 tsp. Spike Seasoning
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.