My Struggle With Rice Dishes and The Plate Method

I like the plate method and do my best to eat by it and the carb exchange method, but I have to admit that I also enjoy one pot rice dishes such as

Yellow rice and chicken

Chicken briyani

Pepper steak rice stew

Stir fry rice

and many others.

When it comes to counting carbs, I struggle with these types dishes because it’s difficult to take apart the carbs from the protein because every spoon has a little protein and a lot of carbs.

Imagine, if you were eating Chicken Biranyi (the dish pictured below) how would you count carb? In this dish, there are chicken drumsticks, but in some dishes the chicken is de-boned and shredded…how do you properly account for the amount of protein?

chicken biryani

These one pot rices dishes were very popular in my house but I avoided them because it’s hard to count carbs. However, this weekend I was craving my uncle’s yellow rice chicken and I made it. Sure enough it was a carb-counting/plate method nightmare… but SO YUMMY and DELICIOUS!!!

So, here’s my bottom line. I am looking for suggestions. Any advice? What’s your rule of thumb for one pot rice dishes or pasta casseroles?




By | 2017-07-26T09:25:06+00:00 February 26th, 2016|Newly Diagnosed with Type 2 Diabetes, Type 2 Diabetes and Food|


  1. Lindsay May 9, 2016 at 4:41 pm - Reply

    Love your blog! I am recently diagnosed with type 2 and have found you so inspirational, thank you!

    As to your question for figuring out the carbs in a one pot dish or casserole.. i use recipe builders (sparkpeople or calorie count offer them) where i put in all my ingredients and the number of servings and it spits out the nutritional facts for the whole recipe. I also use a scale and measure my food by weight as i find this to be the most accurate and i am less likely to serve myself too much.

    Good luck!

    • Dr. P June 26, 2016 at 6:03 pm - Reply

      Thank you so much, I greatly appreciate this tip

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