Chicken stew + rice (1 piece)

Reduce the rice portion and fill the rest of the plate with non-starchy vegetables such as broccoli, spinach, green beans, zucchini, or cauliflower.

Choose a smaller serving of basmati rice, ideally cooked, cooled, and reheated, rather than a large serving of freshly cooked rice.

Replace part or all of the rice with lentils, chickpeas, barley, or quinoa; these add fiber and protein that can slow the rise.

Ensure the stew includes a generous amount of chicken and vegetables, and avoid adding sugar, sweet sauces, or large amounts of starchy potatoes.

Eat the chicken and vegetables first, then the rice last, and eat slowly.

Take a 10–20 minute easy walk after the meal, if safe and appropriate for you.