Indian - Chicken Biryani (1 gm)

Reduce the biryani rice portion to about half and add extra chicken; prioritize lean chicken pieces and avoid sweet sauces or sugary drinks.

Choose basmati or parboiled basmati rice when possible, and ask for less oil or ghee in the biryani.

Mix in or replace part of the rice with cauliflower rice, or have a side of non-starchy vegetables such as cucumber, tomato, spinach, okra, or cauliflower.

Start the meal with a salad of cucumber, tomato, leafy greens, lemon, and a small amount of olive oil or yogurt-based dressing.

Have plain unsweetened yogurt or raita with the biryani; avoid sweetened lassi, dessert, and fruit juice with the meal.

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