Butter Chicken Low Fodmap (curry)

Butter Chicken is by far my favourite Indian dish. I’ve been trying out different recipes but I was never satisfied with the result. After multiple attempts I finally made this one which was simply scrummy. I’ve made quite a big portion and froze some away. Perfect for those lazy nights! If you have issues with fat you may reduce the amount of butter used in the recipe. Serve this with some rice or rotis! I’ve got a recipe for lemon rice, aromatic¬†rice and gluten free rotis. Just click on the links for the recipes.

butterchicken1.jpg

Ingredients: (serves 4)

  • 8 boneless and skinless chicken thighs
  • thumb size piece of ginger finely chopped
  • 100g greek yoghurt or lactose free yoghurt
  • 1/2 tbsp kashmiri chilli powder
  • 1/2 tsp garam masala (check the ingredients as some contain garlic and onion)
  • 1 tbsp garlic infused olive oil

For the sauce:

  • 1 1/2 tbsp ghee or butter
  • 2 stick cinnamon
  • 3 cardamom pods
  • 3 cloves
  • 2 green chillies, finely chopped
  • 1/2 inch piece ginger, finely chopped
  • 1 bay leaf
  • 650ml tomato passata
  • 1/2 tbsp kashmiri chilli powder
  • 1 1/2 tablespoon granulated sugar
  • 15g butter
  • 1 teaspoon tomato puree
  • 1 teaspoon dried fenugreek leaves
  • 125ml lactose free cream

Method:

  1. Add the chicken, ginger, garlic oil and mix well into the chicken thighs.
  2. Add the kashmiri chilli powder and garam masala to the yoghurt and mix well.
  3. Cover the chicken in the spicy yoghurt mixture.
  4. Leave to marinate in the fridge for 4 hours or overnight.
  5. To make the sauce heat the ghee in a pan over medium heat.
  6. Add the cinnamon, cardamom pods and cloves and cook until fragrant.
  7. Add the chillies, ginger and bay leaf and cook for a further 2 minutes.
  8. Add the tomato passata and simmer for 5 minutes.
  9. Blend the tomato sauce and pass through a sieve and return to a clean pan.
  10. Bring the tomato sauce to a boil. Add the chilli powder, sugar, tomato puree and butter.
  11. Simmer for 20 minutes.
  12. Take off the heat and add the fenugreek leaves.
  13. Grill the chicken in a preheated oven at 250C. Cook the chicken for approximately 4 minutes on each side.
  14. Cut the chicken thighs into bite sized pieces.
  15. Heat some ghee in a pan and add the chopped chicken thighs. Cook for 1-2 minutes.
  16. Add the tomato sauce and the cream and mix well together.
  17. Simmer for a 5 minutes.
  18. Serve and garnish with a swirl of cream.

Nutritional Information for 1 serving:

411kcal, 18g carbohydrate, 30g protein, 24.5g fat, 0.35g fibre, 5g glucose, 5g fructose, 1.65g lactose

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5 thoughts on “Butter Chicken Low Fodmap (curry)

    1. I live in London therefore I am not sure whether there would be lactose free cream and yoghurt in Bombay. However while I was in Delhi I did find lactose free milk. It was imported from the UK and was quite expensive. When it comes to gluten free flour, rice flour and corn flour should be available.

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  1. Hi, THANK YOU so much for posting this recipe. My husband was recently diagnosed with IBS and it’s been interesting/difficult trying to adjust and find recipes that are low FODMAP friendly. I tried this recipe and it was DELICIOUS! The only tweaks I made was omit the chillies (he can’t have chillies) and used only 1 cinnamon stick – and it was still amazing! Thank you again!

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    1. Hi Billie. It’s great to hear that both you and your husband enjoyed it. Going low FODMAP can be quite challenging initially but it gets easier as you go along. Good luck to your husband, I hope he feels better on this diet.

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  2. Pingback: KITCHEN

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