Low FODMAP Butter Chicken

From my previous posts it may seem that I don't eat dinner or lunch, so I thought it was about time to write a post about a low FODMAP dinner adventure. 

As I am someone who loves putting together simple meals it can often be hard when you cannot use a pre-made sauce out of a jar because it contains things like onion and garlic. Sadly this cuts out some of my favourite simple dinners using a sauce out of a jar, like butter chicken. Last night my boyfriend and I gave a go at making an Indian butter chicken curry from scratch, slightly altering another recipe. 

For a first time try, this recipe took me altogether about an hour to complete, so don't start it unless you have some time on your hands! However, our efforts were definitely worth it. 

Low FODMAP Butter Chicken Recipe

Ingredients: 

125ml (1/2 cup) Natural Yoghurt 

1tsb lemon juice

1 tsp turmeric

2tsp garam masala

1 tsp chilli powder

2tsp fresh ground ginger

3 tsb garlic infused olive oil

500 g chicken fillets, sliced

60g unsalted butter

1 tbs ground cardamon 

1tsb cinnamon 

1 bay leaf

2 tsp sweet paprika

500 g tomatoes (about 4 large tomatoes) 

75 ml chicken stock

125 ml coconut cream 

6 baby delight potatoes 

3 small carrots, sliced

1 cup peas, defrosted

Steamed rice to serve, in this recipe I have used Forbidden Black Rice as I enjoy its slightly nutty flavour, but basmati would be fine

Steps: 

1. Combine yogurt,  lemon juice, turmeric, garam masala, chilli, cumin, ginger and 1tsp of the infused garlic oil in a bowl. Add chicken and stir well. Cover and if possible, refrigerate over night to allow flavours to develop (however, if you cannot do so, this is not a necessity).

2. To create a tomato puree, cut the tomatoes in half and scoop out the seeds with a teaspoon. Roughly chop. Heat another 1tsp of garlic infused olive oil in a fry pan and add the tomatoes and the paprika. Cook until soft and pulpy. Cool mixture and then puree until smooth. Set this aside. 

3. Boil the potatoes in a pot for 15 minutes, adding carrots in for the final 5 minutes. Whilst boiling the vegetables, heat the butter and another 1tsp of garlic infused oil in a pan over medium heat. Add the cardamon, cinnamon and bay leaf, cook for 2 minutes. Reduce heat to low, and then add the chicken and marinade, tomato puree and stock. Simmer for 15 minutes. Stir in the coconut cream, potatoes, carrots and defrosted peas and cook for a further 10 minutes. 

If the sauce is too runny, you can add more cream, yoghurt or a little bit of gluten-free flour to thicken. 

4. Serve with rice.