Chinese Style Lemon Chicken (1 Serving (189g))

Order lemon chicken with the sauce on the side, then use only a small amount; the sweet, thickened sauce is often the biggest source of rapidly absorbed carbohydrate.

Choose grilled, steamed, or stir-fried chicken instead of battered/deep-fried chicken, and ask for no added sugar or syrup in the sauce.

Replace rice or noodles with a double portion of non-starchy vegetables such as broccoli, bok choy, mushrooms, snow peas, or mixed greens.

If you want a carbohydrate side, choose a modest serving of lentils or chickpeas rather than white rice, fried rice, or noodles.

Start the meal with a vegetable-based soup or salad without sweet dressing, and eat the chicken and vegetables before any starches.

Keep the portion of lemon chicken small, avoid sugary drinks, and take a 10–20 minute walk after eating if this is appropriate for you.