One of the things I miss most is a good curry!!! Unfortunately, Indian food is without a doubt the hardest cuisine to eat on the low fodmap diet. I am yet to find one restaurant or supermarket sauce that doesn’t contain onion or garlic – so you do really need to make it at home if you have the craving! After playing around for a while, I’ve found a low fodmap chicken curry recipe that works for me.
I can’t say it’s ever going to be as good as your takeaway tikka, but it will do the trick and it is lower on the calories! It’s super easy to make and when I’ve served it to my non low fodmap friends, they’ve really enjoyed it and didn’t notice any difference.
Have a try and see what you think.
LOW FODMAP CHICKEN CURRY RECIPE
- Meat or fish of your choice – I prefer chicken
For your Marinade
- Fresh coriander (a handful)
- ½ tsp cumin powder
- ½ tsp cinnamon powder
- ½ lime
- 1 tsp chili powder
- 1 tsp sugar
- Garlic Oil
For your Sauce
- coconut milk
- olive oil
- fresh ginger (small amount)
- Spring onions (the green part)
- Tomatoes (tinned or chopped)
In a bowl mix together the ingredients of the marinade above, cut the chicken into small pieces and mix well with your hand (if you have the time leave to stand for a few hours.)
Whilst the chicken is cooking, you can fry it in butter for a creamier taste; start to make your sauce.
Fry the tomatoes with spring onions, ginger and olive oil. Once the tomatoes are soft add the coconut milk.
At this point if you have a blender then blend the sauce and add the chicken.
Serve with rice and/or low fodmap vegetables such as: spinach and carrots.
What do you think? Do you have a low fodmap curry recipe to share?
Title Photo by Emmylou Kelly Photography