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A bowl with chicken madras, rice and green beans on a white napkin with a spoon next to it

Low FODMAP chicken madras


  • Author: Karlijn
  • Total Time: 25 min
  • Servings: 2 1x
  • Diet: Gluten Free

Description

A quick and simple curry: low FODMAP chicken madras with rice! With vegetarian option. Gluten-free and lactose-free. 


Ingredients

Scale
  • 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

Instructions

  1. Boil the rice according to the instructions on the package.
  2. Remove the ends of the green beans and cut them in half. Boil for 5 minutes in a pan with water.
  3. Deseed the chilli pepper and cut into small pieces. Peel the ginger and cut into very small pieces or grate it. 
  4. Cut the bell pepper and the tomatoes into cubes.
  5. Heat some oil in a pan. Add the ginger and red chilli pepper and fry for a few minutes. 
  6. 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.
  7. Add the pieces of bell pepper and tomatoes and fry for two minutes.
  8. Stir the lactose-free crème fraîche into the sauce. Taste and season with pepper and salt. 
  9. 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. 
  10. Cut the green part of the spring onion into rings and add to the sauce. Keep a few rings for garnish.
  11. 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. 

Notes

*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

Nutrition

  • 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