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For the marinade

150g/5½oz lactose free yogurt

2 tbsp rice vinegar

3cm/¼in fresh root ginger, grated

1 tbsp garlic infused oil

1 tsp chili powder

1 tsp ground turneric

1 tsp ground cumin

1 tsp ground coriander

pinch allspice

1 tsp sea salt

8 chicken thigh fillets

For the gluten free flour coating

50g/1¾oz gluten free plain flour

50g/1¾oz rice flour

½ tsp sea salt

½ tsp white pepper

½ tsp chili powder

To cook

100ml/3½fl oz vegetable oil

1 red chili, sliced

1 tbsp garlic infused oil

handful fresh (or dried if you can't find) curry leaves

lemon wedges, to serve

green salad, to serve


For the marinade, mix together the lactose free yogurt, vinegar, ginger, garlic infused oil, spices and salt in a bowl, add the chicken, coat and leave to marinade, covered, in the fridge for 1 - 3 hours.

For the gluten free flour coating, mix together the flours and seasoning. Toss the chicken thighs in the gluten free flour mixture, one at a time, and place on a plate.

Add the oil to a large frying pan or wok and heat on a medium heat. Add the chili, garlic infused oil  and curry leaves and cook for 3 - 5 minutes.

Scoop them out with a slotted spoon and set aside to drain on kitchen paper. This will really flavour the oil.

Lay the chicken in the oil and cook on a medium heat for 5 minutes on each side, until cooked through and are golden-brown.

Remove with a slotted spoon and drain on kitchen paper.

Sprinkle over the chili, garlic infused oil and curry leaves and serve with lemon wedges and a massive green salad. I make one with Little Gems, cucumber and mint.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
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Recipes Recipes Recipes Low FODMAP and Gluten Free Recipe - Indian fried chicken