Chicken or Turkey and Rice (Mixture) (1 Cup)

Reduce the rice portion and increase the chicken or turkey plus non-starchy vegetables such as broccoli, spinach, zucchini, cauliflower, or green beans.

Choose parboiled or basmati rice, preferably cooled after cooking and reheated, rather than sticky or highly processed rice.

Replace part or all of the rice with cauliflower rice, lentils, chickpeas, or black beans.

Add fiber-rich sides such as a leafy salad with olive oil, vinegar, nuts, or seeds; avoid sweet dressings and sauces.

Eat the protein and vegetables first, then the rice, and avoid sugary drinks or desserts with the meal.

Take a 10–20 minute easy walk after eating, if safe for you; review repeat spikes with your clinician or diabetes care team.