Roasted Broiled or Baked Chicken Thigh (Skin Not Eaten) (100 G)

Keep the chicken thigh portion moderate (for example, 3–4 oz cooked) and avoid sweet marinades, barbecue sauce, honey, teriyaki, or breading, which can add rapidly absorbed carbohydrates.

Pair the chicken with a high-fiber non-starchy vegetable such as broccoli, spinach, zucchini, cauliflower, green beans, or a leafy salad; use an unsweetened dressing without added sugar.

Choose a lower-carbohydrate cooking method and season with herbs, lemon, vinegar, garlic, pepper, paprika, or mustard rather than sugary glazes or sauces.

If you include a starch, keep the serving small and choose options such as lentils, chickpeas, or barley rather than white rice, potatoes, fries, or refined bread.

Eat the vegetables first, then the chicken and any starch, and avoid sugary drinks with the meal; choose water, sparkling water, or unsweetened tea instead.

Take a brief 10–20 minute easy walk after eating, if safe and appropriate for you, to help reduce the post-meal rise.