Equipment
Ingredients
Proteins
- 500 g boneless skinless chicken thighs, cut into bite-sized pieces
Aromatics and Fats
- 30 ml garlic-infused olive oil
- 15 g fresh ginger, peeled and finely grated
- 20 g spring onions, green parts only, finely sliced
Spices
- 5 g ground coriander
- 5 g ground cumin
- 3 g ground turmeric
- 4 g salt
Vegetables
- 100 g carrots, peeled and sliced into thin coins
- 100 g red bell pepper, cored and diced
Liquids
- 240 ml canned full-fat coconut milk
- 120 ml low fodmap chicken broth
Garnish
- 10 g fresh coriander, roughly chopped
Nutrition (per serving)
Method
Prepare all vegetables, aromatics, and chicken. Measure out the spices, coconut milk, and broth so they are ready to use.
Heat the garlic-infused olive oil in a large skillet or wok over medium heat. Add the grated ginger, ground coriander, cumin, and turmeric. Stir constantly until fragrant, about 1 minute.
Add the diced chicken thighs to the skillet. Toss to coat in the spice mixture and cook until the outside is lightly browned, about 4 to 5 minutes.
Stir in the sliced carrots and diced red bell pepper. Cook for an additional 3 minutes to begin softening the vegetables.
Pour in the coconut milk and low FODMAP chicken broth. Season with salt. Bring the mixture to a gentle boil, then reduce the heat to low.
Allow the curry to gently bubble uncovered for 15 minutes, or until the chicken reaches an internal temperature of 74C/165F, the vegetables are tender, and the sauce has slightly thickened.
Remove the skillet from the heat. Stir in the sliced green parts of the spring onions and garnish with fresh chopped coriander before serving alongside low FODMAP rice or quinoa.
Chef's Notes
- Garlic-infused olive oil is a critical staple for low FODMAP cooking. The fructans in garlic are water-soluble but not oil-soluble, meaning the oil absorbs the flavor without absorbing the carbohydrates that trigger symptoms.
- Always double-check store-bought chicken broths and stocks. Many conventional brands use hidden onion and garlic powder listed simply as 'natural flavors' or 'spices'.
- We use chicken thighs over chicken breasts because they are richer in flavor, remain tender during simmering, and are much less prone to drying out.
- For those sensitive to excess fat in addition to FODMAPs, you can substitute the full-fat coconut milk with a light coconut milk, though the resulting broth will be less creamy.
Storage
Refrigerator: 4 days — Store in an airtight container. The flavors will deepen overnight.
Freezer: 3 months — Freeze in individual portions. Thaw overnight in the refrigerator before reheating.
Reheating: Warm gently on the stovetop over medium-low heat, stirring occasionally, or microwave in 1-minute intervals until heated through.
