English Pulav (100 G) and Chicken Curry (0.5 Chicken Breast With Sauce)

Reduce the pulao portion to about 1/2–3/4 cup cooked, and increase the chicken curry portion if it is not heavily sweetened or thickened with flour.

Replace part or all of the rice with cauliflower rice, or use a smaller serving of cooked basmati rice rather than sticky or short-grain rice.

Add a large side of non-starchy vegetables such as spinach, okra, green beans, cauliflower, broccoli, or salad; avoid adding potatoes to the curry or pulao.

Include a protein- and fat-containing accompaniment such as plain unsweetened Greek yogurt/raita with cucumber, provided it has no added sugar.

Avoid sweet chutneys, sugary drinks, and dessert with this meal; choose water, sparkling water, or unsweetened tea instead.

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