Chap Fan is your best friend. Either you take Chicken cooked with clear sauce or you take fried chicken but you remove the fried bits (wasteful but thats the way it is). One serving of Vege and half portion of rice. If needed extra protein can get hard boiled eggs.
Another choice would be to go for Chicken Rice with breast meat and egg. Again Remove the skin.

One more important thing...keep the gravy low...cos its actually quite fattening.

This post has been edited by Zoopdiidoo: Apr 19 2018, 04:13 PM