For the curry

2 tbsp sunflower or rapeseed oil

2 tbsp finely grated ginger

3 cloves

2 tsp turmeric

1 tsp ground white pepper

1 tsp coriander

1 tsp cumin

seeds from 8 cardamom pods, lightly crushed

1 cinnamon stick, snapped in half

1 large red chili, halved, deseeded and sliced

400g can chopped tomatoes

1 tbsp maple syrup or golden syrup

500ml low FODMAP chicken stock

12 bone-in chicken thighs, skin removed

500g potatoes, cut into chunks

small pack cilantro, chopped

For the yellow rice

50g lactose free butter

350g basmati rice

1 tsp golden caster sugar

1 tsp ground turmeric

¼ tsp ground white pepper

1 cinnamon stick, snapped in half

8 cardamom pods, lightly crushed


Heat the oil in a large, wide pan. Add the , ginger and cloves, and cook for 5 mins more, stirring frequently to stop it sticking. Add all the remaining spices and the fresh chili, stir briefly, then tip in the tomatoes with the stock.

Add the chicken thighs, pushing them under the liquid, then cover the pan and leave to cook for 35 mins. Stir well, add the potatoes and cook uncovered for 15-20 mins more until they are tender. Stir in the cilantro and syrup.

About 10 mins before you want to serve, make the rice. Put the lactose free butter, rice, sugar and spices in a large pan with 550ml water and 0.5 tsp salt.

Bring to the boil and, when the lactose free butter has melted, stir, cover and cook for 10 mins. Turn off the heat and leave undisturbed for 5 mins. Fluff up and serve with the curry.

Recipe adapted from: Good Food

Recipes IBS Sano - Low FODMAP Recipes - Logo Background Gluten Free and Low FODMAP Recipe - Cape Malay chicken curry with yellow rice
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