Low FODMAP Chicken Curry

Today’s recipe is a low FODMAP Chicken Curry. We have been making this recipe weekly for the past month…it is really yummy. Disclaimer: I am not a chef nor do I have a broad knowledge of curry dishes. We do, however, have a favorite restaurant near us that makes a very yummy chicken curry…and we have been on a mission to try to make it at home! And…I think we nailed the recipe! 🙂

I have to give my son, Brennan, credit for this recipe as he found a curry recipe online and adjusted it a little to make it his own. He made this recipe with ground turkey which tastes really good too but, I decided to use boneless skinless chicken in my recipe version. Both Brennan and I added sliced Yukon gold potatoes to our recipe as this is the way we traditionally have enjoyed curry.

In order to make a tasty curry dish low FODMAP–you need to find spices free of onion and garlic!

I found McCormick Gourmet Garam Masala blend without onion and garlic and Spice Islands Curry powder without onion! The primary spices in my curry included: Garam Masala, Curry, Turmeric and Cumin. Of course, I added a little salt and pepper too. If you like heat, you can add a little cayenne pepper.

We serve our curry over jasmine rice. Again, this might be a culinary faux pas…but we like it this way. Yes, we double dip on the starch: potatoes AND rice… it tastes so good!

For a vegan version, you could sub in canned chickpeas or seared firm tofu. Just limit chickpea serving size to 1/4 cup per person while on the elimination phase.

We often roast up canned & drained chickpeas and add them to our curry dish alongside the chicken, as a way to increase prebiotic fibers. Remember the key to the post elimination phase of the low FODMAP diet is to find the most liberal and healthy low FODMAP diet for you. Don’t limit your diet unnecessarily–but rather use the low FODMAP diet as a tool to help you learn what you can and can not tolerate.

Low FODMAP Chicken Curry

Ingredients

  • Serves 4
  • 1 tablespoon olive oil or grapeseed oil
  • 1 pound boneless skinless chicken breast sliced into bite size pieces.
  • Seasoning:
  • 1 1/2 teaspoons curry powder (I used Spice Islands w/o onion & garlic)
  • 1 teaspoon Garam Masala blend (I used McCormick Gourmet w/ o onion & garlic)
  • 1/2 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/8 teaspoon cayenne pepper (optional)
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 medium washed Yukon Gold potatoes, sliced (skin off or on is your choice)
  • 1 1/2 cups light/lite coconut milk
  • 1 tablespoon freshly cut parsley as garnish (optional)

Instructions

  1. In medium-large skillet, add oil over medium heat.
  2. Add chicken to skillet and stir to ensure even cooking, cook for about 3-5 minutes or until lightly browned.
  3. In small dish, mix curry, garam masala blend, cumin, turmeric, cayenne (if using), salt and pepper together; whisk to blend.
  4. Sprinkle spice mixture evenly over chicken, stirring to coat all of the chicken.
  5. Next, add potato slices and coconut milk, evenly over chicken. Cover skillet and let simmer for about 10 minutes or until potatoes are fork tender and chicken is cooked through.
  6. Serve in a platter and garnish with parsley, if desired.
http://blog.katescarlata.com/2017/03/21/low-fodmap-chicken-curry/

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