Saturday – Chicken Curry Low FODMAP

Last night I cooked a chicken curry here is the recipe.

Ingredients

6 skinless chicken thighs

1 tablespoon of garlic infused olive oil

1 aubergine

2 large tomatoes

3 teaspoons of cornflour

1 teaspoon of cumin seeds

1 teaspoon of coriander seeds

4 split cardamom pods

1/2 teaspoon of asafoetida

1 teaspoon of chilli powder (Omit this if it makes your symptoms worse)

1/2 yellow pepper

1 Green pepper

200 mls of water or home-made chicken stock (without garlic and onion)

Salt & pepper to taste

Method

Cut up the aubergine into small pieces, also cut the tomato

Add oil to pan and heat

Add spices to the pan and cook for a minute to release the aroma

Add chicken

cook for 5 minutes

Then add stock and the aubergine and the tomato, add cornflour (mix with a small amount of water to blend first and make a smooth paste)

cook for 20 minutes. (10 minutes in start to make rice – see below)

Add chopped pepper and cook for 5 -10 minutes.

Rice – 300g basmati rice (2 cups) place in a pan and cover with water 2cm above the rice, add salt to taste then add 4 cloves, a 2cm piece of cassia bark, 4-5 black peppercorns and 2-3 green cardamom pods, curry leaf. Bring to the boil for 15-20 minutes remove spices prior to serving. This tastes a little like pilau rice – add colouring to make this more authentic if you wish.

Serves 4

Published by

Jules_GastroRD

I am a state registered dietitian and advisor to The IBS Network, the UK charity for people with irritable bowel syndrome. My speciality is dietary treatment of gut disorders such as irritable bowel syndrome, crohns disease, ulcerative colitis, coeliac disease, lactose & fructose malabsorption and multiple food intolerances. I have had lots of experience in other areas of dietetics and I wished to start this blog to spread the word about evidence based dietary treatments and dispel much of the quackery that is common with these diseases. All information on this site is of a general nature and is based on UK based treatments and guidelines. Please see your healthcare practitioner should you need more country specific information.

6 thoughts on “Saturday – Chicken Curry Low FODMAP

    1. Thanks

      Asafoetida is used in Low FODMAP diet to replace onion as onion can give people with IBS pain. It’s a bit of a challenge to use as it really smells bad when it’s raw, but it gives a really nice flavour when cooked. I have to store it in a closed container at all times! 🙂

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