Lamb or Mutton, Rice and Vegetables in Gravy (Mixture) (1 Cup)

Reduce the rice portion to about one-quarter of the plate and increase the proportion of non-starchy vegetables such as spinach, okra, cauliflower, eggplant, or green beans.

Choose a smaller serving of lamb or mutton and trim visible fat; prioritize leaner pieces cooked with minimal added oil.

Use basmati rice, ideally cooled after cooking and reheated, rather than sticky or highly polished rice varieties.

Add a side of lentils, chickpeas, or beans to the meal and correspondingly reduce the rice portion.

Make the gravy without added sugar, sweet sauces, or large amounts of flour; thicken it with blended vegetables or lentils instead.

Eat the lamb, vegetables, and lentils first, then have the rice last; a 10–20 minute walk after the meal can also help moderate the rise.