White Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy)

Reduce the white-rice portion and replace part or all of it with cooked barley, which is slower-digesting.

Keep the chicken, but make the gravy without flour, cornstarch, sugar, or sweet sauces; thicken it with blended vegetables or a small amount of unsweetened yogurt instead.

Add a large side of non-starchy vegetables such as spinach, cauliflower, okra, green beans, or salad before eating the rice.

Have the chicken and yellow dal first, then eat the rice last; keep dal to a moderate portion if it is made with added starch or potatoes.

Add healthy fat and fiber to the meal, such as avocado, nuts, seeds, or a little olive oil in the vegetables.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.