Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy) and Roti (1 Medium (7 Inches))

Reduce the roti portion (for example, have one small roti) and increase the chicken portion, choosing skinless chicken and minimal gravy thickener.

Make the gravy without flour, cornflour, potato, or added sugar; thicken it instead with blended tomato, onion, yogurt, or ground nuts.

Choose a whole-grain, high-fiber roti made from barley flour, chickpea flour, or a barley–whole-wheat blend rather than refined flour roti.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, eggplant, or green beans alongside the meal.

Include a small portion of protein or healthy fat with the roti, such as plain unsweetened yogurt, paneer, nuts, or seeds, while keeping added oil modest.

Avoid sweet drinks and desserts with this meal; choose water, unsweetened tea, or a salted yogurt drink without sugar.