Chicken Porridge (1 Bowl)

Reduce the rice portion and bulk out the porridge with shredded chicken, egg, mushrooms, spinach, bok choy, or other non-starchy vegetables.

Choose a thicker, less-cooked porridge rather than a very watery, long-simmered congee; avoid blending or pureeing the rice.

Replace part of the white rice with pearl barley, steel-cut oats, or cauliflower rice, and keep the overall grain serving modest.

Add protein and unsaturated fat, such as extra chicken, a boiled egg, tofu, or a small handful of nuts or seeds, rather than eating mostly rice broth.

Avoid sweetened drinks, sweet sauces, fried dough, crackers, and other refined-carb sides with the meal; choose water or unsweetened tea.

Eat vegetables and protein first, then have the porridge slowly; a 10–20 minute easy walk after eating may also help blunt the rise.