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Recipes Low FODMAP and Gluten Free Recipe - Chicken dhansak curry
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low-calorie cooking spray

1 carrot, finely chopped

1 stalk celery, finely chopped

6-8 chicken thighs, boned, skinned and all visible fat removed

20g/¾oz ginger, finely grated

2 tsp low FODMAP curry powder

½ tsp chili powder

400g tin chopped tomatoes

600ml/20floz low FODMAP chicken stock

100g/3½oz quinoa

2 bay leaves

200g/7oz wholegrain long grain rice

To serve

150g/5½oz lactose free yogurt

1 tbsp roughly chopped fresh coriander leaves


Spray a wide-based saucepan or sauté pan with oil and place over a medium heat. Cook the vegetables for five minutes, stirring regularly, until softened and very lightly browned.

Cut the chicken thighs in half and add to the pan. Cook for two minutes, turning occasionally. Stir in the ginger, curry powder and chili powder and cook for a few seconds, stirring constantly.

Tip the tomatoes into the pan and add the chicken stock, quinoa and bay leaves.

Bring to the boil, then cover loosely with a lid and simmer gently for 35 minutes, or until the chicken is tender and the quinoa has completely swollen, stirring occasionally.

Remove the lid for the last 10 minutes of cooking time, stirring regularly so the quinoa does not stick.

About 25 minutes before the curry is ready, cook the rice in plenty of boiling water until tender, then drain well.

Season the curry to taste. Serve with the rice, topped with lactose free yogurt and sprinkled with coriander.

Recipe adapted from: Good Food