Gluten-free roti with chicken
Surinamese roti is one of those dishes that I always heard everyone raving about. I had never eaten it before, but couldn’t order it just anywhere.
Because then it certainly wasn’t low FODMAP. So that’s why I made my own low FODMAP and gluten-free roti with chicken!
I made this dish for a dinner with friends. For the non-fodmappers I bought roti sheets in the supermarket. I made them myself for me.
The dish was very well received. I can see why so many people love this!
What is roti?
Roti actually just means bread. The roti is the pancake / flat bread with which you eat the dish.
Usually Surinamese roti means roti sheets with chicken and a masala spice mix. That’s the dish I made.
You make a kind of chicken stew with the chicken, potatoes, tomatoes and a masala spice mix. You serve this stew with the roti sheets, a boiled egg and boiled green beans (or originally asparagus beans)
How do you make low FODMAP roti?
To make this dish low FODMAP I made a few adjustments.
I made gluten free roti sheets myself. Because it is difficult to roll out gluten-free dough very thinly and not to tear it, I chose to make smaller pancakes. Normally roti sheets are bigger, but this was easier to make gluten free.
I made the roti sheets with a mix of Schär Mix It Universal, teff flour and buckwheat flour. Schär Mix It Universal is made of a mix of rice flour and potato starch. You can also use a similar flour mix, if you can’t find this one.
I think the recipe will also work if you use Schär Mix It Universal and teff flour or buckwheat flour. You can then use either 100 gram of teff flour or 100 gram of buckwheat flour. I haven’t tested this though.
Next to that I add psyllium husk powder to the dough. This makes the pancakes more flexible and less dry, which can sometimes be a problem with gluten-free bakes.
Fortunately, chicken, tomatoes and potatoes are no problem for the low FODMAP diet. To season the chicken I made my own masala mix of different spices.
In addition, I used the green of spring onions and olive oil with garlic aroma for extra taste.
Usually asparagus beans are served with this recipe. Asparagus beans are similar to green beans, but they are longer and thinner.
Because asparagus beans have not been tested for FODMAPs, I chose to use green beans.
Green beans are low FODMAP up to about 100 grams per serving. From 125 grams they contain an average amount of sorbitol.
You could also test for yourself how you react to asparagus beans. But I recommend only doing that if you’ve already completed the reintroduction phase.
The result of this recipe is a super yummy filling meal! The ingredients are simple, but very flavourful. I completely understand why a lot of people love roti 🙂Print
A delicious gluten-free roti with chicken masala, egg and green beans. With homemade gluten-free roti pancakes. Low FODMAP and lactose-free.
For the low FODMAP roti pancakes
- 150 g (5.3 oz) gluten-free flour mix – Schär Mix It Universal*
- 50 g (1.8 oz) teff flour or millet flour
- 50 g (1.8 oz) buckwheat flour
- 1/2 tsp salt
- 1 tsp psyllium husk powder
- 1/2 tsp ground turmeric
- 1/2 tsp ground paprika
- 200 ml (1 cup minus 2 tbsp) warm water
For the chicken masala
- 4 eggs
- 1 kg (35 oz) chicken thigh fillet
- 6 potatoes (about 600–700 gram / 21-25 oz)
- 500 g (18 oz) green beans
- 2 tbsp garlic-infused olive oil
- 3 stalks of spring onion, the green part, in rings
- 1 tbsp ground paprika
- 1 tbsp turmeric
- 1/2 tsp dried cilantro
- 1/2 tsp pepper
- 1/2 tsp cumin
- 1/2 tsp fenugreek
- 1/2 tsp salt
- 2 tomatoes
- 1 stock cube**
For the roti sheets
- Mix all dry ingredients in a bowl.
- Add water little by little while you knead the dough. Knead until you have a soft dough.
- Put the dough into a bowl, cover and leave to rest for half an hour in the fridge.
- Divide the dough into 10 balls.
- Put a sheet of plastic foil on the kitchen counter. Sprinkle some flour on top and put a ball of dough on the plastic sheet. Flatten and roll out into a small pancake.
- Don’t roll the pancakes out too tin because then you won’t get them off of the plastic foil anymore.
- Heat some oil in a pan. Put the roti pancake into the pan.
- Bake the roti pancake for two minutes on one side. If you see bubbles in the dough, you can flip the roti. Bake the other sides for 2 minutes as well.
- Repeat this until you have used all the dough.
For the roti
- Boil four eggs hard in about 10 minutes. Leave them to cool down and peel them.
- Peel the potatoes and cut them into pieces.
- Cut the chicken thigh fillet into pieces.
- Cut two tomatoes in pieces as well.
- Heat the garlic-infused olive oil in a pan and fry the chicken thigh fillet.
- Add all spices to the pan and stir everything together.
- Add the tomatoes and fry for about 2-3 minutes.
- Pour 400 ml (1 2/3 cup + 1 tbsp) water into the pan with the meat and add a stock cube.
- Add the potatoes to the pan and stir together.
- Put a lid on the pan and leave to simmer for 45 minutes on low heat.
- Add the eggs for the last 10 minutes of the cooking time.
- In the mean-time, clean the green beans. Cut the ends off and cut them in half. Boil for 8 minutes in a pan with water and a pinch of salt. Drain.
- Heat a splash of olive oil in a pan and stir-fry the green beans together with the spring onion for a few minutes.
- Heat up the roti pancakes. Serve together with the chicken mixture and green beans.
*This is a mix made of mainly rice flour and potato starch. You can use a similar mix from another brand.
**Make sure it is low FODMAP. And gluten-free if you have to eat strictly gluten-free.
- Prep Time: 20 min
- Cook Time: 45 min
- Category: Dinner
- Method: Cooking
- Cuisine: Surinamese
Keywords: low FODMAP roti, gluten-free roti, Surinamese roti, roti pancakes, gluten-free roti pancakes
Together we go for a calm belly!
Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.