Butter Chicken Curry (Low-FODMAP Recipe)

Low-FODMAP Chicken Curry

This curry is deliciously creamy and spicy, and pretty healthy too. It can be served with rice, or your favourite vegetable side dish, like potatoes or spinach. You can also add other vegetables to the sauce, like peppers or the green part of spring onions, for a little bit more crunch. The recipe is a fair bit of work but it’s definitely worth it – once you have all all the ingredients in your cupboard, it’s super simple to knock this curry up again and again. I hope you like it!

Preparation time: 1 hour

Cooking time: 30 mins

Serves: 2 or 3

Ingredients:

  • 2 chicken breasts

For the marinade:

  • 2 tsp salt
  • 1 tsp black pepper
  • 1 tsp chilli powder
  • 3 tsp coriander powder
  • ½ tsp cumin powder
  • ½ tsp cinnamon
  • 1 Tbsp olive oil
  • 3 Tbsp lemon juice

For the sauce:

  • 2 tins chopped or 500g fresh tomatoes
  • 160ml coconut milk or lactose free cream or yoghurt
  • Tbsp olive oil
  • 6 cardamom pods, lightly crushed
  • 5 cm fresh ginger, finely chopped
  • 1 green chilli (optional)
  • Fresh coriander (optional)

Instructions:

1. Combine all the marinade ingredients in a bowl.

2. Cut the chicken breasts into small pieces and place into the bowl with the marinade mixture. Stir well with your hands and leave the chicken to marinate for a few hours or overnight if you have time.

Chicken with Marinade

2. Cook the chicken in the oven at 200°C for 12 – 15 minutes, until just cooked.

3. While the chicken is cooking you can start to make the sauce. First, if you are using fresh tomatoes, cut them in half, scoop out the seeds with a teaspoon and roughly chop. Heat the olive oil in a frying pan and add the tomatoes, ginger, chilli (if you are using) and cardamom, cooking until the tomatoes are soft and pulpy.

Low-FODMAP Curry Sauce Ingredients

Cooking tomatoes for chicken curry

5. Leave the mixture to cool then puree in a blender until smooth. You can also pass it puree through a sieve if you like.

6. Finally, combine the sauce and the cooked chicken in the pan. Bring to a simmer and the add coconut milk or lactose free cream or yoghurt and fresh coriander if you have it. Cook over low heat for 6-7 minutes.

7. Serve with rice or vegetables of your choice.

   Low-FODMAP Butter Chicken Sauce

Low-FODMAP Butter Chicken Curry
Serves 2
A deliciously creamy and slightly spicy low-FODMAP curry. Can be served with rice or a vegetable side dish of your choice, like potatoes or spinach.
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Prep Time
1 hr
Cook Time
30 min
Total Time
1 hr 30 min
Prep Time
1 hr
Cook Time
30 min
Total Time
1 hr 30 min
Ingredients
  1. 2 chicken breasts
For the marinade
  1. 2 tsp salt
  2. 1 tsp black pepper
  3. 1 tsp chilli powder
  4. 3 tsp coriander powder
  5. ½ tsp cumin powder
  6. ½ tsp cinnamon
  7. 1 Tbsp olive oil
  8. 3 Tbsp lemon juice
For the sauce
  1. 2 tins chopped or 500g fresh tomatoes
  2. 160ml coconut milk
  3. 2 Tbsp olive oil
  4. 6 cardamom pods, lightly crushed
  5. 5 cm fresh ginger, finely chopped
  6. 1 green chilli
  7. Fresh coriander (optional)
Instructions
  1. Zucchini Scc1. Combine all the marinade ingredients in a bowl.
  2. 2. Cut the chicken breasts into small pieces and place into the bowl with the marinade mixture. Stir well with your hands and leave the chicken to marinate for a few hours or overnight if you have time.
  3. 3. Cook the chicken at 200°C for 12 - 15 minutes, until just cooked.
  4. 4. While the chicken is cooking you can start to make the sauce. First, if you are using fresh tomatoes, cut them in half, scoop out the seeds with a teaspoon and roughly chop. Heat the olive oil in a frying pan and add the tomatoes, chilli, ginger and cardamom, cooking until the tomatoes are soft and pulpy.
  5. 5. Leave the mixture to cool then puree in a blender until smooth. You can also pass the puree through a sieve if you like.
  6. 6. Finally, combine the sauce and the cooked chicken in a flying pan. Bring to a simmer and the add coconut milk or lactose free cream or yoghurt and fresh coriander if you have it. Cook over low heat for 6-7 minutes.
  7. 7. Serve with rice or vegetables of your choice.
FODMAP Fun http://www.fodmapfun.com/

Comments (6) Write a comment

  1. I’ve been searching and searching for a yummy-looking FODMAP-friendly chicken curry. Marinade today, the rest of it tomorrow. Thank you! (And can’t wait to look at the chicken satay.)

    Reply

  2. One of my favorate dish is ofcourse this Butter chicken.Once on my visit to Aberdeen I had this made by my nanny.It was so scrumptious that I never happen to have such a curry before.

    Anyways thanks for sharing this recipes

    Reply

  3. I cooked this last night and it was very yummy! It didn’t set my IBS off at all. I would definitely recommend it :-)

    Got the left-overs for lunch today!

    Reply

  4. I made this recipe for myself and my husband yesterday. It would have tasted lovely if it wasn’t for the overwhelming taste of salt. I think that 2 teaspoons is too much. I would make it again but at less salt.

    Reply

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