English Indian Mutton Pulao (1 Serving (300g))

Reduce the rice portion and increase the mutton and non-starchy vegetables in the pulao, such as spinach, cauliflower, green beans, or bell peppers.

Use parboiled basmati rice or replace part of the rice with cauliflower rice; cook it al dente rather than very soft or sticky.

Add a side of lentils, chickpeas, or kidney beans, such as a lightly dressed chana salad or dal, to slow the meal’s glucose impact.

Include a salad with cucumber, tomato, leafy greens, lemon, and a small amount of olive oil or yogurt raita without added sugar before or alongside the pulao.

Avoid pairing the meal with sweet drinks, mango chutney, desserts, or large portions of naan; choose water, unsweetened tea, or plain salted lassi instead.

Take an easy 10–20 minute walk after eating and check your glucose response if you monitor it; adjust portions with guidance from a clinician if lows or unusual readings recur.