Chicken Curry (0.5 Chicken Breast With Sauce) and Basmati Rice (Dry) (100 G)

Reduce the dry basmati rice portion and increase the chicken and non-starchy vegetables such as broccoli, cauliflower, spinach, okra, peppers, or green beans.

Choose parboiled or aged basmati rice, cook it al dente, and avoid overcooking it; a firmer texture is often better tolerated than very soft rice.

Cook the rice ahead, chill it, and reheat it before eating to increase resistant starch.

Start the meal with a salad or cooked non-starchy vegetables dressed with olive oil, lemon, or vinegar, then eat the rice last.

Add fiber-rich sides such as lentils, chickpeas, or kidney beans in place of part of the rice, while keeping added sugar and creamy curry sauces minimal.

Take a 10–20 minute easy walk soon after the meal, and compare your response to different rice portions to find your personal tolerance.