IBS Sano - Low FODMAP Recipes - Logo Background Recipes

Ingredients


2 sticks, celery & carrot, diced

1 tbsp garlic infused oil

50g ginger, roughly chopped

4 tbsp vegetable oil

2 tsp cumin seeds

5cm cinnamon stick

1 tsp chili flakes

1 tsp turmeric

1 tsp caster sugar

400g can chopped tomatoes

8 chicken thighs, skinned, boneless (about 800g)

250ml hot low FODMAP chicken stock

2 tbsp chopped coriander


Method


Roughly chop the vegetables, transfer to a small food processor, and add 3 tablespoons of water - process to a slack paste. Tip into a small bowl and leave on one side. Put the garlic oil and ginger into the same food processor and add 4 tbsp water – process until smooth and spoon into another small bowl.

Heat the oil in a wok or sturdy pan set over a medium heat. Combine the cumin  with the cinnamon and chilli flakes and add to the pan in one go. Swirl everything around for about 30 secs until the spices release a fragrant aroma.

Add the vegetable paste – it will splutter in the beginning. Fry until the water evaporates and the vegetables turn a lovely golden - this should take about 7-8 mins. Add the garlic oil and ginger paste and cook for another 2 mins – stirring all the time.

Stir in the turmeric, and sugar and continue cooking for 20 secs before tipping in the tomatoes. Continue cooking on a medium heat for about 10 mins without a lid until the tomatoes reduce and darken.

Cut the chicken thighs into 3cm chunks and add to the pan once the tomatoes have thickened to a paste. Cook for 5 mins to coat the chicken in the masala and seal in the juices, and then pour over the hot chicken stock.

Simmer for 8-10 mins without a lid until the chicken is tender and the masala lightly thickened – you might need to add an extra ladleful of stock or water if the curry needs it. Sprinkle with chopped coriander and serve with fluffy basmati rice.


Recipe adapted from: Good Food


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Low FODMAP and Gluten Free Recipe of the day - Home-style chicken curry