Needless to say when I first started the low FODMAP diet, I thought I could kiss the entire Indian cuisine goodbye. What would any of my favourite Indian dishes be without garlic, onion, and other high FODMAP ingredients to bring it authentic flavour? I have never been able to tolerate very spicy dishes, but I found they upset my stomach as well as my palate. So I have created this mild, low FODMAP butter chicken so you don’t have to skip out on your favourite cuisine just because of your dietary requirements.
The sauce is entirely homemade, so you know exactly what’s going in it. It’s also amazingly quick and easy to make, so you won’t be slaving over the stove for hours to prepare it. Just brown your veggies and your chicken, mix your sauce ingredients in a bowl and then simmer it all over the stove!
Low FODMAP Butter Chicken
- 1 zucchini
- 1 carrot
- 700 g chicken thigh fillets
- 2 tbsp nuttelex (or butter)
- 1/2 tsp cumin
- 1 tsp garam masala
- 1/2 tsp cardamom
- 1 tsp ginger
- 1/2 cup tomato paste
- can carnation evaporated milk
- juice of 1/2 a lemon
Heat a splash of oil in a pan. Once you have chopped your vegetables, add them to the pan and cook until tender.
Add the chicken to the pan and brown it on both sides before turning the heat down.
Add all the remaining ingredients to the pan and simmer the sauce until the chicken is cooked through. Serve with rice.