South Beach Diet Phase 1 at OCharleys

O'Charley's is a restaurant chain based primarily in the south, and its menu is similar to a family-style chain like TGIF or Applebee's. And just like those chains, O'Charley's offers a fair amount of good menu choices if you are on Phase 1 of the South Beach Diet. Below is a sampling of what we suggest:

Appetizers

As with any chain, the appetizers are full of carbs and/or grease. Steer clear of them as well as the bread basket.

Entrees

Grilled Chicken-A marinated grilled chicken breast that is served with mashed potatoes and garden vegetable medley. Make sure you ask for a side salad or broccoli instead of the potatoes.

Flame-Grilled Top Sirloin-Sirloin steak that is seasoned and grilled to order. All steaks are served with a side, and soup or salad, so make sure your side is vegetable medley or broccoli. Also, choose a side salad with low-carb dressing like ranch (other dressing choices are listed below) instead of soup.

Louisiana Sirloin-The same as the Top Sirloin, but seasoned with Cajun spices. It's also topped with herb & garlic butter, so ask for that on the side instead or omit it completely.

Steak Tips Monterey-Tender steak tips are sautéed with onions and mushrooms, smothered with Monterey Jack cheese and served on rice pilaf. Just ask for it without the rice, and order a vegetable instead.

Atlantic Grilled Salmon-A salmon filet is lightly seasoned and grilled. It's served with a side, and either soup or salad. So again make sure that your side is vegetable medley or broccoli, and have a salad with an acceptable dressing on the side.

Blackened Rainbow Trout-A boneless trout filet is pan seared and blackened with Cajun spices. It's served with drawn butter, so ask for that on the side or have it omitted. Also comes with a side and salad.

Cedar Planked Salmon-Atlantic salmon is seasoned with lemon pepper and fire grilled on a cedar wood plank for a smoky flavor. Also served with a side of your choice and salad.

Main Dish Salads

O'Charley's makes their own salad dressings, and the ones we recommend for Phase 1 are Bleu Cheese, Ranch, Greek Feta Vinaigrette, or Balsamic Vinaigrette. Oil & Vinegar is also available.

Classic Chicken Caesar-Grilled chicken on top of Romaine lettuce with shredded Parmesan cheese, croutons and Caesar dressing. Just ask for them to omit the croutons.

Black & Bleu Caesar-Romaine lettuce is topped with blackened sirloin steak, tomatoes, bacon and crumbled blue cheese, then topped with Caesar dressing. This one is tailor made for SBD Phase 1.

Cajun Chicken Salad-Blackened chicken, cheese, tomatoes and mushrooms are served on a bed of salad greens, and topped with Ranch dressing.

Beverages

Acceptable Phase 1 beverages at O'Charley's are Diet Pepsi, Diet Mountain Dew, Diet Dr. Pepper, Sugar-free Raspberry Iced Tea, Unsweetened Iced Tea, Water, or Coffee

Dessert

Have some coffee and eat your ricotta crème or sugar free gelatin at home. What, you expected me to tell you to gorge on fat and sugar here?

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