Biryani Basmati Rice (Daawat) (1 Serving)

Reduce the rice portion and bulk out the biryani with non-starchy vegetables such as cauliflower, broccoli, spinach, peppers, mushrooms, or green beans.

Choose brown basmati or parboiled basmati rice, and cook it al dente rather than very soft; avoid adding potatoes or sweetened fried onions.

Pair the meal with a substantial protein source, such as chicken, fish, eggs, paneer, tofu, or unsweetened Greek yogurt raita.

Add fiber-rich sides such as a cucumber-tomato salad, leafy greens, or a small serving of chickpeas or lentils instead of extra rice.

Limit sugary drinks, dessert, and large servings of mango chutney with the meal; choose water, sparkling water, or unsweetened tea instead.

Take an easy 10–20 minute walk after eating, if this is safe for you.