Chicken Thigh Meat (Broilers or Fryers) (100 G)

Choose plain, skinless chicken thigh that is baked, grilled, roasted, or air-fried rather than breaded, battered, or fried.

Avoid sweet glazes, barbecue sauce, honey sauces, teriyaki-style sauces, and sugary marinades; season with herbs, spices, lemon, vinegar, garlic, or mustard instead.

Keep the portion moderate and pair it with high-fiber non-starchy vegetables such as broccoli, cauliflower, zucchini, leafy greens, asparagus, or mushrooms.

Replace refined starch sides such as fries, white rice, mashed potatoes, and white bread with lentils, chickpeas, or beans in a measured portion, or with extra vegetables.

Add a small amount of unsaturated fat, such as avocado, olives, nuts, or an olive-oil-based dressing, rather than sugary condiments.

Check whether the rise occurs with the full meal rather than the chicken alone; restaurant chicken dishes often include hidden flour, sweet sauces, and large starch portions.