Lamb or Mutton Stew with Vegetables in Gravy (1 Cup)

Choose a stew with a larger proportion of lamb or mutton and non-starchy vegetables such as spinach, zucchini, mushrooms, green beans, cabbage, cauliflower, or broccoli; reduce potatoes, parsnips, and sweet corn.

Thicken the gravy with puréed cauliflower, mushrooms, or a small amount of lentil purée instead of flour, cornstarch, or potato starch.

Use a tomato-, stock-, or yogurt-based gravy without added sugar, honey, sweet sauces, or fruit chutneys.

Keep the serving of any starch on the side small; if wanted, pair the stew with lentils, chickpeas, or barley rather than white bread, mashed potatoes, rice, or naan.

Add fiber-rich vegetables and a little fat—such as leafy greens, olives, avocado, or unsweetened plain yogurt—to slow the meal’s glucose impact.

Eat a moderate portion, start with the vegetables and meat, and take a 10–20 minute easy walk after the meal if appropriate for you.