Steamed Rice (100 G) and Roasted Broiled or Baked Chicken Leg (100 G)

Reduce the steamed rice portion and increase the roasted, broiled, or baked chicken leg portion; remove the skin if you want to lower the meal’s fat and calories.

Choose parboiled rice or basmati rice instead of regular short-grain white rice, and keep the serving to about 1/2 cup cooked.

Add a generous side of non-starchy vegetables such as broccoli, spinach, green beans, zucchini, cauliflower, or salad before eating the rice.

Include a small serving of beans or lentils, such as black beans, chickpeas, or lentils, and reduce the rice accordingly.

Avoid sweet sauces, glazes, breading, and sugary marinades on the chicken; season with herbs, spices, lemon, vinegar, garlic, or mustard instead.

Take a 10–20 minute easy walk after the meal to help blunt the post-meal rise.