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South Beach Diet Phase 2 at TGI Friday's

Updated on June 19, 2008

It's a bit more liberating once you reach Phase 2 of the South Beach Diet, as you are allowed to enjoy whole grains (including bread, pasta and brown rice), fruits, sweet potatoes, and red wine in addition to all of the Phase 1 foods and beverages. We took a look at the menu again at TGI Friday's and found a few Phase 2 menu choices, in addition to everything previously listed on our Phase 1 hub. Here they are.....


Strawberry Fields Salad with Chicken-Sauteed chicken served over mixed greens, then topped with Parmesan cheese, glazed pecans, balsamic vinaigrette, balsamic marinated strawberries. The only thing here that is questionable is the glazed pecans-if they are glazed in sugar or honey, ask for them to be omitted.

Pecan Crusted Chicken Salad-A pecan crusted chicken breast, chilled and served on romaine lettuce with a balsamic vinaigrette. It's served with mandarin oranges, dried cranberries, glazed pecans (again, you may have to omit these), celery and blue cheese.


Flat Iron Steak-An 8oz.. cut that is seasoned and fire-grilled with Jack Daniels sauce (ask for this to be served on the side if possible). It's served with mashed potatoes, which you can replace with a side salad or vegetable such as broccoli.

Peruvian Herb Roased Chicken-This was one of the winners of The Food Network's Ultimate Recipe Showdown with Guy Fieri. It's chicken marinated in lime juice and then rubbed with herbs and spices and roasted. Sweet potato fries are served on the side, and even though sweet potatoes are allowed on Phase 2, don't overdo it since these are deep-fried. Also served on the side is a spicy pepper dipping sauce.

Pepper-Crusted Pork Chop-This is a new item that can probably work on Phase 1 as well. It's a pork chop rubbed with pastrami pepper and grilled. It's also served with brown gravy and mashed potatoes, so ask for those to be omitted and have some broccoli or side salad.

Dragonfire Chicken-A fire-grilled chicken breast, served with Chinese Kung Pao sauce and then served with a bunch of Phase 2 items-brown rice, pineapple pico de gallo, Mandarin oranges and broccoli with a cilantro lime dressing.


In addition to what's allowed on Phase 1, you can also enjoy any type of red wine on Phase 2, in moderation. I also just noticed that Friday's is now serving sugar-free Red Bull, which should be acceptable on any phase of the diet.


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