Low-FODMAP chicken curry
Proof that you can make a delicious curry without onion and garlic! This low-FODMAP chicken curry is quick, simple and full of flavour.
- 3 tbsp garlic infused oil
- 40g/1½oz fresh root ginger, peeled and finely grated
- 1 long green chilli, deseeded and finely chopped (optional)
- 4 spring onions, green tops only, finely sliced
- 2 tsp garam masala
- 2 tsp ground cumin
- ¼ tsp hot chilli powder (optional)
- 6 boneless, skinless chicken thighs, trimmed of excess fat and quartered
- 1 red pepper, deseeded and cut into roughly 3cm/1¼in chunks
- 1 green pepper, deseeded and cut into roughly 3cm/1¼in chunks
- 400g tin chopped tomatoes
- 1 tsp caster sugar
- 4-5 tbsp non-dairy yoghurt, ideally unsweetened coconut milk yoghurt
- 1 tsp flaked sea salt
Heat the oil in a large frying pan and add the ginger, green chilli, if using, spring onions and spices. Fry gently for 1 minute, stirring constantly.
Add the chicken pieces and peppers and cook with the spices over a medium heat for 2 minutes, turning, until lightly coated.
Pour the tomatoes into the pan, add the sugar and salt and bring to a simmer.
Cook over a medium heat for 15 minutes, or until the tomatoes are very thick and the chicken is tender, stirring regularly. Add a splash of water to the pan if the sauce begins to stick.
Stir in the yoghurt, warm through for a few seconds and serve with freshly cooked basmati rice and more yoghurt.
Avoid the white part of the spring onions if you are in the restriction phase of the low-FODMAP diet.
A small amount of spice can often be tolerated by IBS sufferers, but omit the chillies from the recipe if you know them to be a trigger food.
Use a non-dairy or lactose-free yoghurt, ideally a good-quality coconut milk yoghurt, but check to see whether is it thickened or stabilised with pectin, which could be a trigger food in larger quantities.