Mild Indian chicken curry – low FODMAP

Being on the low FODMAP diet means no more Indian take out on lazy days unless you find a nice place that will accommodate your needs… However most restaurants have meals partly cooked and sauces made in advance so such request for things like no onion and garlic are declined and you end up being offered some plain rice or potatoes. ummm no thank you! I went to India a couple of months ago and restaurants refused to make me anything without onions and garlic however some hotels I stayed at were very accommodating and made me a tomato based curry which was FODMAP friendly and it was delicious! Last weekend I had a yearning for curry and decided to give it a go. I made some for myself and my mum which isn’t a fan of indian food but loved this dish! I served the curry with aromatic rice. You can find the recipe for that here. I also made an attempt at making wheat free roti as I love dipping roti or naan in the sauce. They turned sooo good I’m still excited about it! You have to try them. The recipe for the wheat free roti is here.

Ok so here’s the recipe for my mild tomato based Indian chicken curry. It was adapted from a Sanjeev Kapoor recipe. Indian night is back! I hope you enjoy this as much as my mum and I did 🙂

curry.jpgIngredients: (Recipe made 4 servings)

  • 800g chicken drumsticks and thighs with skin on (You may remove skin or use chopped chicken breast for a less fatty curry)
  • 3 green cardamom pods
  • 1 tablespoon garlic infused olive oil
  • 1 cinnamon  stick
  • 4 cloves
  • 1 teaspoon ginger paste or chopped fresh ginger
  • 1/2 teaspoon turmeric
  • 1 teaspoon red chili powder (add more if you’d like yours spicier)
  • 1 teaspoon cumin
  • 2 teaspoons coriander powder
  • 2 cups tomato passata (make sure it have no onion or garlic)
  • 1/8 teaspoon asafoetida
  • salt to taste
  • fresh coriander

 

Method:

  1. Heat oil in a pan. Add cinnamon, cardamom and cloves and cook till fragrant.
  2. Add ginger, turmeric, red chili powder, cumin, coriander and asafoetida with a tablespoon of water. Mix well.
  3. Add tomato passata and mix well. Cook until you can see the oil separating.
  4. Add the chicken and coat well with the sauce. Cover and leave to cook on medium low heat for 30 minutes.
  5. Add salt to taste and fresh coriander.
  6. Serve with rice or indian bread.
  7. Enjoy!

You may freeze portions in your freezer for those busy days!

 

PS: Remember to check all ingredient labels for high FODMAP ingredients.

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2 thoughts on “Mild Indian chicken curry – low FODMAP

  1. I just had to post to say thanks for this recipe! I was particularly concerned about the loss of tasty curries, in a world devoid of onions and garlic, but I can honestly say that this was the best curry I have ever made! I added 50g of grated coconut cream at the end, and used king prawns and green beans in place of chicken, but other than that I stuck to the recipe and it was fab!! Thank you 🙂

    Like

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