Chicken Biryani (1 Serving (250g)) and Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb))

Reduce the rice portion in the chicken biryani and add more chicken plus non-starchy vegetables such as cauliflower, spinach, green beans, or salad.

Eat the apple with a small handful of almonds or walnuts to slow absorption.

Choose a smaller, firm apple and eat it whole with the peel rather than drinking apple juice or eating applesauce.

Start the meal with a salad dressed with olive oil and lemon or vinegar before eating the biryani.

Replace part of the rice with cauliflower rice or lentils while keeping the chicken and spices.

Take a 10–20 minute easy walk after the meal to help lower the post-meal rise.