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

Reduce the white rice portion to about 1/2 cup cooked and increase the chicken and non-starchy vegetables on the plate.

Replace some or all of the white rice with cooked barley, quinoa, or cauliflower rice.

Choose gravy made with pan drippings, mushrooms, herbs, and a modest amount of thickener; avoid gravies sweetened with sugar or thickened heavily with flour or cornstarch.

Start the meal with a salad or steamed vegetables such as broccoli, green beans, zucchini, or leafy greens, using a vinegar-based dressing if desired.

Keep the chicken skinless or remove excess visible fat, and pair it with vegetables to make the meal more filling without adding more rice.

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