Low FODMAP chicken madras
You can never have enough simple curry recipes! The curry recipe I have for you today is a low FODMAP chicken madras. Curry with chicken, green beans, lactose-free crème fraîche and brown rice.
In the Netherlands, we have a brand that sells easy to cook “worldly dishes”. They have made simple versions of different dishes from all over the world.
You buy a package that contains a spices mix, a sauce mix and for example rice. You then only have to add some fresh vegetables and a few other ingredients and then you can make the dish very quickly.
Lots of people in the Netherlands grew up eating those meals. They are not super healthy because they contain quite some additives and of course they are also not low FODMAP.
I really enjoy making low FODMAP versions of these recipes because they are very popular in the Netherlands and with these recipes I can show that it is also very easy to make these dishes from scratch.
The ingredients of chicken madras
For this chicken madras recipe I used the following ingredients and low FODMAP replacements:
- Chicken: I used chicken thigh because I like that a bit more than chicken breast. But you can also use pieces of chicken breast.
- Green beans: green beans are the main vegetable in this curry. Note that green beans are only limited low FODMAP. They contain sorbitol and a serving of 75 gram per person is low FODMAP.
Therefore, I use 150 gram of green beans in this recipe for two servings.
- Spices mix: I love curry’s that you can make with a simple spices mix. That’s what I did in this recipe too. I use a spices mix called “curry powder” in the Netherlands.
You can use a similar mix if that’s available in your country. My mix contains the following spices: kurkuma, dried cilantro, mustard seed, fenugreek, pepper, ginger, cumin, nutmeg, fennel seed and lovage.
If you can’t find a low FODMAP mix in the supermarket, you can also make it yourself. For example by using this recipe.
Next to curry powder I add ground paprika, fresh ginger, a red pepper and the green part of spring onion. If you like spicy, you can also add some chilli flakes.
- Vegetables: when you make chicken madras from a package mix, the only vegetables you have to add are green beans.
I rather have some more vegetables in my dinner, so that’s why I also add one green bell pepper and two roma tomatoes.
I specifically use roma tomatoes because these are low FODMAP in the largest amount. Common tomatoes are low FODMAP up to 65 gram per serving, roma tomatoes are low FODMAP up to 75 gram per serving.
The same goes for bell pepper: green bell peppers are low FODMAP up to 75 gram per serving, while red bell peppers are low FODMAP only up to 43 gram per serving.
- Crème fraîche: you use crème fraîche to make the curry creamy. I use lactose-free crème fraîche.
- Apple: often some apple is added to chicken madras. Because apple is only very limited low FODMAP, this is not an option for this recipe.
If you like adding something sweet and fruity to this dish, you can add some canned pineapple. I don’t like fruit in savoury dishes, so I make my chicken madras without any fruit in it.
A quick and simple curry: low FODMAP chicken madras with rice! With vegetarian option. Gluten-free and lactose-free.
- 140 g (4.9 oz) brown rice
- 200 g (7 oz) chicken thigh, in cubes
- 150 g (5.3 oz) green beans
- 1 green bell pepper*
- 2 roma tomatoes*
- 2 tsp curry powder (make sure it is low FODMAP)**
- 2 tsp ground paprika
- 1 cm (0.4 inch) fresh ginger
- 1 red chilli pepper
- 100 g (3.5 oz) lactose-free crème fraîche
- The green parts of two stalks of spring onion
- Optional: 1/4 tsp chilli flakes (if you like spicy)
- Optional: 2 slices of canned pineapple, drained (make sure no high FODMAP ingredients were added)
- Optional: fresh cilantro
- Boil the rice according to the instructions on the package.
- Remove the ends of the green beans and cut them in half. Boil for 5 minutes in a pan with water.
- Deseed the chilli pepper and cut into small pieces. Peel the ginger and cut into very small pieces or grate it.
- Cut the bell pepper and the tomatoes into cubes.
- Heat some oil in a pan. Add the ginger and red chilli pepper and fry for a few minutes.
- Add the chicken and all of the spices. Fry until cooked. If you use a meat substitute, you can prepare it according to the instructions on the package.
- Add the pieces of bell pepper and tomatoes and fry for two minutes.
- Stir the lactose-free crème fraîche into the sauce. Taste and season with pepper and salt.
- If you like something fruity in the dish, you can cut two rings of canned pineapple into small pieces and add it to the sauce now.
- Cut the green part of the spring onion into rings and add to the sauce. Keep a few rings for garnish.
- Drain the rice and the green beans. Divide over two plates. Scoop the sauce on top of the rice. Garnish with some rings of spring onion and optionally fresh cilantro.
*I specifically use roma tomatoes because these are low FODMAP in the largest amount. Common tomatoes are low FODMAP up to 65 gram per serving, roma tomatoes are low FODMAP up to 75 gram per serving. The same goes for bell pepper: green bell peppers are low FODMAP up to 75 gram per serving, while red bell peppers are low FODMAP only up to 43 gram per serving.
**I use a curry powder that contains: kurkuma, dried cilantro, mustard seed, fenugreek, pepper, ginger, cumin, nutmeg, fennel seed and lovage. You can buy a similar curry powder mix or make it yourself. For example by using this recipe.
- Prep Time: 25 min
- Category: Dinner
- Method: Cooking
- Cuisine: Indian
- Serving Size: 1 serving (1/2 of the recipe)
- Calories: 586
- Sugar: 5
- Fat: 24
- Carbohydrates: 58
- Fiber: 4
- Protein: 31
Keywords: chicken madras, low FODMAP chicken madras, low FODMAP curry, gluten-free curry, lactose-free curry
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