How many portions?

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Say for dinner you have plate of chilli/white rice.

How many portions should you have of chilli and rice so that you don’t overeat?

Fnord doesn't know what he's talking about. All varieties of rice are way more nutritious and filling than refined sugar. Rice has fiber, protein, and vitamins; refined sugar does not. You can see that just by reading the nutritional information printed on the packaging. I eat rice every day and have no problems with it.

There is sort of a blind dietary movement against carbohydrates or grains in the Western world that's been going on for a while now, so lots of people say dumb things about rice, potatoes, wheat, etc., food that humans have been successfully thriving on for centuries. They act like all sources of carbs are junk food.

Anyways, back to your question: how much you eat depends on your caloric needs, which depends on your body size, how much you exercise, and whether you want to gain, lose, or maintain your weight. If you don't want to lose or gain weight, you can generally just eat until you aren't hungry anymore (assuming your sense of hunger is normal).

If you need to gain/lose a precise amount of weight, you need to figure out how many calories you want to eat each day, how many you have left over by dinner time, and how many calories are in a "portion" of rice and chili. If you don't want to be that precise about it, you can just eat until you are almost satisfied, then stop eating.

Never calculate your food in "portions" (or servings), it's the vaguest measurement in existence. Volume can also be tricky, so get yourself some cheap kitchen scales.

As for how much, it vastly depends on your details and what you're trying to achieve. If I remember correctly you work out regularly and have muscle mass you want to maintain? There are plenty of calculators and apps where you can put in your data and get your macros.

Alternatively, I have a "smart" bathroom scale that connects to an app. It has sensors that can read your bone mass, muscle mass, body fat and water percentage and BMR. My son bought another one for 30 euros recently so if you can afford it, they're good (I verified the data with my doctor and a personal trainer).

Otherwise use an online free calculator, depending on your metabolic rate, level of activity, age, height and weight these things can vary a lot.

Edit: also, what starkid said

The question here is: Why this question?

Are you trying to lose weight?
Are you concerned to eat too much?
Is your digestive system not giving you any response about when you had enough and when not?

I think at that point we should try to solve the source of your problem.

White rice is tasty, but it is basically empty calories. For when I'm trying to lose weight, I cut the bread and replace rice, pasta, and potatoes with cruciferous veggies (broccoli and friends) or leafy greens like spinach. Oven-roasted broccoli is quite tasty, and a whole lot better for you nutrition-whise. also trying out some new stuff, currently quinoa.

2 or 3 ounces of rice, weighed when dry, depending on how tall/broad shouldered you are.
As said above brown rice is a more nutritious option than white.

NB: if you do regular hard, heavy manual labour your body will need more calories than the average, if you’re quite small and have a largely sedentary life... 2oz serving of rice might be a bit more than is a good idea!