Today I have a spicy recipe for you. A real spicy recipe. As in, while eating my nose started to run, my eyes started to tear and I drank at least three glasses of water during dinner. Haha! I was slightly too enthusiastic with the chilli. BUT, despite that the chicken tikka masala was super tasty. Please don’t run away now, because even if you don’t like spicy food you can eat this chicken tikka masala. By simply adding a bit less chilli you can make it less spicy. Spicy or not, you have to try this low FODMAP chicken tikka masala!
I have thought my entire life that chicken tikka masala was an Indian dish, but apparently it originated in Great-Britain. Or at least this specific dish was created in Great-Britain, but it has Indian influences they say. Other sources, however, say that chicken tikka masala is simply a variance on butter chicken and is an Indian recipe. One thing is for sure, it does taste Indian, it is very tasty and easy to make.
The recipe starts with a homemade masala paste. For some people another reason to run away screaming, but there is no need for that at all! I must say that I always have to encourage myself too to start making a curry paste from scratch, but when I am making it, it is always less difficult than I thought. It is nothing more than mixing fresh and dried spices together. And unfortunately, when you are following the low FODMAP diet, it is just not possible to buy a ready made curry paste. The good thing about this masala paste is that you make three portions at a time. So next time you want to make this low FODMAP chicken tikka masala you have your masala paste ready. On to the recipe!
Will you let me know if you make my chicken tikka masala? I would love it if you would share your creations with me!
A spicy low FODMAP chicken tikka masala with homemade masala paste, white rice and cilantro. Also easy to make less spicy. Gluten-free and lactose-free.
For the masala paste
- 3 tbsp garam masala (make sure there are no high FODMAP ingredients in it)
- 2 tbsp fresh ginger, in small pieces
- 1 tbsp turmeric
- 1 tbsp chilli powder (this is for a very spicy version, ½ tbsp for a mild spicy version, ¼ tbsp for a mild version)
- 3 tsp salt
- 1 ½ tsp ground cloves
- 1 tsp paprika powder
- ½ tsp cayenne pepper
- ½ tsp cumin
- One small handful of fresh cilantro/ coriander
- 1 lemon, juiced
- 4 stalks spring onion (the green part only)
For the chicken tikka masala
- 100 – 160 g white rice (depending on how much you eat)
- 200 g chicken breast, in pieces
- 150 ml coconut milk
- 100 g sieved tomatoes
- 40 g lactose-free yoghurt
- More fresh cilantro / coriander
- Cut the ginger into small pieces and cut the spring onion and cilantro in rings/pieces. Put this together with all other spices and the lemon juice into a bowl. Use a food processor or blender to mix this into a paste.
- Take 1/3 of the paste, this is what you need for two persons. You can freeze what is leftover for later. Put the masala paste together with the lactose-free yoghurt into a bowl. Stir in the pieces of chicken breast and leave it to marinate in the fridge for at least half an hour. The longer the better.
- Bring a pan with water to boil. Boil the rice for 15 minutes in water with a bit of salt. Drain the rice after cooking and leave it to rest in the pan with the lid on.
- In the meantime, fry the chicken until it is done on all sides. Because you have already marinated the chicken it is not necessary to add oil to the pan. Add the sieved tomatoes and the coconut milk to the chicken. Leave the sauce to simmer for 15 minutes, until it has thickened a bit more.
- Serve the chicken tikka masala with the white rice and some more cilantro.
I read that the spiciness of chilli powder differs in different countries. In the Netherlands, one tbsp of chilli powder is very spicy, but maybe this is different in your country, then you will have to adapt the amount of chilli used.
- Category: Dinner
- Cuisine: India
Looking for some more yummy low FODMAP dinner inspiration? Then make sure to check out my blog with 33 low FODMAP dinner recipes, where this chicken tikka masala is also featured in!