Chicken Rice (1 Cup)

Choose a smaller rice portion and prioritize the chicken, ideally skinless and not breaded.

Swap some or all of the white rice for cooked basmati rice or cauliflower rice.

Add a generous serving of non-starchy vegetables such as broccoli, bok choy, cucumber, leafy greens, or mushrooms.

Have the meal with a vinegar-based cucumber salad or add a squeeze of lime; avoid sweet sauces.

Eat the chicken and vegetables first, then eat the rice slowly rather than finishing the rice first.

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