FODMAP · Recipes

FODMAP friendly chicken curry

1 aubergine

500g pack of skinless and boneless chicken thighs (cut into bite size pieces)

400g tinned chopped tomatoes

1 tsp cumin seeds

1/2 tsp mustard seeds

1/2 tsp coriander seeds

2 tsp garam masala (with no onion or garlic)

1 tsp ginger powder

1/2 tsp turmeric

black pepper

2 tbsp vegetable oil

Wash and prick the aubergine and cook in the microwave on full power for about 10 minutes until soft. Set aside to cool. Heat the vegetable oil in a pan and add the spices (the quantities are personal preference so feel free to experiment). Fry for 30 seconds or until the mustard seeds begin to spit. Add the chicken thighs and stir until they are coated in the spices. Cook for 5 minutes. Stir every couple of minutes. Meanwhile cut the aubergine into small pieces, including the skin, and add to the chicken. Then add the tomatoes and half a can of water, cover and leave to simmer for 30 minutes.

You can adapt this recipe by adding some spinach (either frozen leaf spinach or fresh spinach) or okra.

Serve with basmati rice.

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