Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy) and Chicken Biryani (1 Cup)

Reduce the biryani rice portion and increase the proportion of chicken and non-starchy vegetables such as spinach, cauliflower, green beans, or salad.

Replace some or all of the white biryani rice with cauliflower rice, or serve a smaller rice portion alongside lentils or chickpeas.

Choose gravy made from tomatoes, onions, spices, and unsweetened yogurt; limit added sugar, cream, and flour- or cornstarch-based thickeners.

Eat the chicken, vegetables, and salad first, then have the rice portion last to slow the glucose rise.

Add a side of plain unsweetened Greek yogurt or cucumber raita, and avoid sweetened drinks, dessert, or sweet chutneys with the meal.

Take a gentle 10–20 minute walk after eating, if safe for you, and use your glucose readings to identify a rice portion that works well for you.