The best thing to do for eating out is to check the restaurant website. Here.
It is a tad tricky to eat out on Phase I but can be done. Cooking ahead and freezing may help if your life is too busy.
Yes, the frozen broccoli with the cheese sauce is not a good thing in Phase I, not because of the carbs in it (we don't count carbs), but because of the ingredients
listed. Most of the cheese sauces are full of non-SBD things like cornstarch. Check INGREDIENTS not nutritional content when choosing SBD foods.
This is why a lot of us just cook from scratch although we realize it's not always convenient.
I'd stick to a pure Phase I, perhaps for a few days longer than two weeks.