This page has South Beach friendly recipes with relatively simple preparation methods and 5 main ingredients or less. When I'm counting ingredients to see whether a recipe makes it on this page, I don't count things like olive oil, cooking oil, water, salt, or pepper. (I'm forever missing recipes that could go in this category, so if you see a recipe on my blog that seems like it should be here and isn't, leave a comment on that recipe and I'll add it here. Thanks!)
For the benefit of those following The South Beach diet, notations after each recipe listing indicate Kalyn's opinion as to which phase of the diet each that recipe can be used for.
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Easy Appetizers or Snacks
Grandma's Vegetable Dip (any phase with celery, cucumbers, broccoli, cauliflower or red pepper strips, phase 2 or 3 with carrots)
Chickpeas (Garbanzo Beans) Roasted with Tamari and Sea Salt (all phases)
Shrimp Cocktail with Low Sugar Cocktail Sauce (all phases)
Tarragon-Mustard Deviled Eggs (all phases)
Gluten-Free and South Beach Diet Friendly Baked Brown Rice Tortilla Chips (phase 2 or 3)
Farinata with Rosemary and Pepper (Italian Chickpea Flatbread - any phase)
Marinated Fresh Mozzarella with Herbs (all phases)
Easy Breakfasts
Egg "Muffins" (all phases)
Alanna's Peanut Butter Oatmeal (phase 2 or 3)
Scrambled Eggs with Mushrooms and Feta (all phases)
Broccoli Cheese Breakfast Casserole (all phases)
Red Kale and Cheese Omelet for Two (all phases)
Steel Cut Oats with Agave and Pecans - crockpot recipe (phase 2 or 3)
Easy Beef
Southwestern Pot Roast in the Crockpot (all phases)
Easy Casseroles or Mixed-Ingredient Baked Dishes
Roasted winter Squash with Turkey Italian Sausage and Herbs (phase 2 or 3)
Easy Chicken or Turkey
Roasted winter Squash with Turkey Italian Sausage and Herbs (phase 2 or 3)
Sauteed Chicken Breasts with Tarragon-Mustard Pan Sauce (all phases)
Completely Foolproof 100% Delicious Grilled Chicken (all phases)
Chicken Sausage, Zucchini, and Red Pepper Kabobs (all phases)
Italian Sausage with Tomato Sauce (all phases, using Turkey Italian Sausage)
Greek Lemon Chicken (all phases)
Chicken Souvlaki (all phases)
Parmesan Chicken (phase 2 or 3)
How to Cook a Turkey Breast in the Crockpot (and South Beach Diet Friendly Turkey Gravy (all phases)
Easy Desserts
Strawberries Romanoff (phase 2 or 3 - an occasional treat)
Parisian Apple Tartlets (phase 3 - an occasional treat)
Greek Yogurt with Agave Nectar and Pecans (phase 2 or 3)
Jelled Ricotta Pudding (a phase one dessert from a reader - all phases)
Easy Fish
Roasted Salmon with Rosemary-Garlic Rub (all phases)
Friday Night Grilled Salmon Two Ways (all phases)
Salmon with Tzatziki Sauce (all phases)
Greek Salmon Cooked in a Grill Pan (all phases)
Warm Scallop Caesar Salad (all phases)
Foil-Baked Salmon with Basil Pesto and Tomatoes (all phases)
World's Easiest Roasted Tilapia (all phases)
Easy Grilling
World's Easiest Grilled Zucchini and Sausage Kabobs (all phases)
Completely Foolproof 100% Delicious Grilled Chicken (all phases)
Chicken Sausage, Zucchini, and Red Pepper Kabobs (all phases)
Warm Scallop Caesar Salad (all phases)
Friday Night Grilled Salmon Two Ways (all phases)
Greek Salmon Cooked in a Grill Pan (all phases)
Grilled Mushrooms (all phases)
Grilled Lamb Chops with Garlic, Rosemary, and Thyme
Chicken Souvlaki (all phases)
Easy Lunches
Spicy Avocado in Pita (phase 2 or 3)
Easy Summer Lunch Salad (all phases)
Warm Scallop Caesar Salad (all phases)
Easy Salads or Salad Dressings
Arugula Salad with Feta and Fresh Tomato-Balsamic Vinaigrette (all phases)
Mary's Perfect Salad (all phases)
Basil Vinaigrette for Drizzling on Tomatoes (all phases)
Red and Green Fruit Salad (phase 3)
Easy Summer Lunch Salad (all phases)
Cucumbers Caesar (all phases)
Chinese Broccoli Salad (all phases with Splenda)
Salad Ideas for Lower Carb Eating (all phases)
Arugula Salad with Marinated Artichokes and More (all phases)
Carrot and Parsley Salad (phase 2 or 3)
Chicken Salad with Basil and Parmesan (all phases, a "once in a while" treat)
Arugula and Gorgonzola Salad with Balsamic Vinaigrette (all phases)
Broccoli and Radish Salad with Gorgonzola (all phases)
Warm Scallop Caesar Salad (all phases)
Spinach Salad with Bacon and Feta (all phases)
Leftover Steak Salad with Feta Vinaigrette and Kalamata Olives (all phases)
Zucchini Salad with Tomatoes and Basil (all phases)
Mediterranean Salad with Hummus Dressing (all phases)
Yellow Tomato Salad with Roasted Red Peppers, Feta, and Mint (all phases)
Wanna-Be Greek Salad (all phases)
Cabbage and Blue Cheese Salad with Sunflower Seeds (all phases)
Cucumber and Yogurt Salad with Feta and Dill (all phases)
Garden Cucumber Salad with Tuna and Sweet Basil (all phases)
Cannellini Beans in Mint Marinade (all phases)
Easy Side Dishes
Georgette's Really Lemony Greek Pilafi (phase 2 or 3)
Black Beans with Cilantro (all phases)
Lake Powell Spicy Rice (phase 2 or 3)
Kalyn's Version of Rubio's Pinto Beans (Pressure Cooker or Soup Pot - all phases)
Easy Sauces
Mom's Dipping Sauce for Artichokes
Basil Vinaigrette for Drizzling on Tomatoes (can be used as a sauce on fish, chicken, or veggies) (all phases)
World's Best Tzatziki Sauce - Greek Yogurt and Cucumber Sauce (all phases)
Double-Dill South Beach Diet Friendly Tartar Sauce (all phases)
Easy Stir-Fries
World's Easiest Garlicky Green Beans Stir Fry
Easy Tofu
Baked Tofu with Soy and Sesame (all phases)
Easy Spring/Summer Vegetables
How to Grill Zucchini (all phases)
Val's Kid-Friendly Broiled Zucchini with Cheese (all phases)
The Perfect Way to Cook Asparagus (all phases)
Georgette's Greek Zucchini (all phases)
"Creamed" Zucchini (all phases)
Slow Roasted Asparagus (all phases)
Grilled Asparagus with Parmesan (all phases)
Grandma's Vegetable Dip (all phases with veggies listed)
Calabacitas (sauteed summer squash with chiles and cheese) (all phases)
Grilled Mushrooms (all phases)
Roasted Squash with Garlic (all phases)
Asparagus with Basil Pesto (all phases)
Roasted Asparagus and Mushrooms with Spike Seasoning (all phases)
Roasted Asparagus with Soy-Sesame Flavors (all phases)
Sauteed Broccoli Rabe with Sun-Dried Tomatoes and Pine Nuts (all phases)
Cheesy Zucchini with Garlic and Parsley (all phases, probably a once-in-a-while treat due to fat content)
Sauteed Radishes with Vinegar and Herbs (all phases)
Roasted Baby Summer Squash with Feta and Thyme (all phases)
Roasted Summer Squash with Lemon and Mint (all phases)
Parmesan Encrusted Zucchini (all phases, probably a once-in-a-while treat due to fat content)
Baked Swiss Chard Stems with Olive Oil and Parmesan (all phases)
Easy Recipe for Stir-Fried Spinach with Garlic and Parmesan (all phases)
Roasted Zucchini with Green Onions, Feta Cheese, and Basil (all phases)
Roasted Green Beans and Mushrooms with Balsamic and Parmesan (all phases)
Marinated and Roasted Vidalia Onion Rings with Parmesan (probably phase 2 or 3 due to high sugar content in this type of onion)
Roasted Mushrooms with Garlic, Thyme, and Balsamic Vinegar (all phases)
World's Easiest Garlicky Green Beans Stir Fry
Easy Fall/Winter Vegetables
Roasted Brussels Sprouts with Pecans - with or without Gorgonzola Cheese (all phases, probably a "once in a while treat" with the Gorgonzola)
Roasted Winter Squash and Turkey Italian Sausage with Herbs (phase 2 or 3)
Roasted Carrots and Mushrooms with Thyme (phase 2 or 3)
Foil-Wrapped Grilled Butternut Squash with Sage (phase 2 or 3)
Roasted Butternut Squash with Lemon Thyme, and Parmesan (phase 2 or 3)
Roasted Broccoli with Lemon and Pecorino-Romano Cheese (all phases)
Easy Recipe for Agave and Balsamic Glazed and Roasted Buttercup Squash (phase 2 or 3)
Roasted Butternut Squash with Lime and Rosemary (phase 2 or 3)
Roasted Brussels Sprouts with Balsamic, Parmesan, and Pine Nuts (all phases)
Roasted Broccoli with Soy Sauce and Sesame Seeds (all phases)
Roasted Sweet Potatoes with Pesto (phase 2 or 3)
Roasted Carrots and Turnips with Balsamic and Herbs (phase 2 or 3)
Roasted Turnips with Balsamic Vinegar (all phases)
Roasted Broccoli with Garlic (all phases)
Easy Roasted Carrots with Agave-Balsamic Glaze (phase 2 or 3)
Twice-Baked Spaghetti Squash with Pesto and Parmesan (all phases)
Marinated and Roasted Vidalia Onion Rings with Parmesan (probably phase 2 or 3 due to high sugar content in this type of onion)
Roasted Mushrooms with Garlic, Thyme, and Balsamic Vinegar (all phases)
11 Comments:
Like you, I am an avid fan of the South Beach Diet, having gone on it a year ago January and lost a total of 24 lbs. My doctor was amazed as was our practice nurse who does my six-monthly blood pressure checks. I also was taken off the high blood pressure medication. I don't know how many inches I lost but my jeans size went down from a 22 to a 16. I appreciate your blog so much. Very helpful for, as you know, many of the SBD menu plans and recipes pale after a while. Please visit me at my blog. My major problem with SBD is that here in rural Scotland I have a very hard time finding much in the way of low-fat/low-sugar foods. In London that would be no problem.
Lynn, I'm happy to hear you're enjoying the recipes. I don't see a link to your blog in your profile?
These easy recipes are great! This is my new favorite website! My biggest struggle with the SBD is how long it can take to prepare all of the food, so this helps a lot.
I was wondering why you recommend some of the recipes that use beans as a main ingredient for phase 2 or 3 and not phase 1?
Anonymous, it's not that you can't eat dried beans for phase one, I just eat them sparingly myself because I've found that I lose weight a bit more slowly on phase one if I'm eating a lot of beans. I'd certainly eat things where beans are combined with vegetables, or beans as a side dish. My caution is just to not go overboard on the beans for phase one.
Anonymous, BTW, I should check my listings (always hard to keep up on the archives!) because I think some of them might have been posted before beans were approved for phase one. Will check on that when I get time.
Kalyn, I can't thank you enough for this blog! It was through your amazing recipes that I discovered the South Beach eating plan (I just refuse to say I'm on a "diet" when what I want to do is eat healthy and deliciously!) I feel *stunningly* better now that I've eliminated sugar (and for me, wheat) and reduced overall carbs. Your recipes are SO MUCH BETTER than the ones at the SBD website. Thank you for your work. You are helping a lot of folks!!
Leigh, thanks for that nice feedback. I really appreciate it!
I just wanted to thank you so much for taking the time to blog these recipies. I just started the South Beach diet and your site probably one of the best I've found online.
Johnny, thanks! Good luck on the diet. Stick with it and it will work, I promise!
Kalyn, I am a new fan of your blog. I'm the family cook these days -- my wife did it for years, and now that I work at home, it's my turn. We've been on SBD for almost three years now, and although my wife won't say how much she's lost, I've lost 40 lbs and kept it off. (I suspect she's lost as much or more; it just took her longer.) Anyway, I love your recipes. My only *very tiny* complaint is that your "Easy South Beach Recipes" should read "5 Main Ingredients or FEWER," not "less." Not a big deal, really, but I can tell from everything you write that you like to do it correctly. Thanks so much for posting all the recipes! As others have said, they really are much, much better than those at the SBD site.
Jim, point taken and I'm editing the title right now. Good to know we still have some people trying to use correct grammar these days. Glad you're enjoying the recipes.
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