Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy), Roti (1 piece) and Cooked Rice (1 Cup, Cooked)

Reduce the cooked rice portion and choose basmati rice cooked firm rather than soft, sticky rice; pair it with extra non-starchy vegetables such as spinach, okra, cauliflower, or salad.

Keep chicken skinless and use a gravy made with minimal flour, cornflour, sugar, and oil; thicken it with blended onion, tomato, yogurt, or vegetables instead.

Limit roti to a smaller portion, or replace some of it with a moong dal chilla or a chickpea-flour chilla.

Eat the chicken and vegetables first, then have the rice or roti last to slow the rise in blood sugar.

Add a side of lentils, chickpeas, or plain unsweetened yogurt, and avoid sweet drinks, dessert, and extra gravy with the meal.

Take a gentle 10–20 minute walk after eating, if it is safe and appropriate for you.