Equipment
Ingredients
Proteins
- 500 g boneless skinless chicken thighs, cut into bite-sized pieces
Aromatics and Fats
- 30 ml garlic-infused olive oil
- 15 g fresh ginger, peeled and finely grated
- 20 g spring onions, green parts only, finely sliced
Spices
- 5 g ground coriander
- 5 g ground cumin
- 3 g ground turmeric
- 4 g salt
Vegetables
- 100 g carrots, peeled and sliced into thin coins
- 100 g red bell pepper, cored and diced
Liquids
- 240 ml canned full-fat coconut milk
- 120 ml low fodmap chicken broth
Garnish
- 10 g fresh coriander, roughly chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 370 kcal
- Protein
- 27 g
- Carbohydrates
- 9 g
- Fat
- 26 g
- Fiber
- 2 g
- Sugar
- 3 g
- Sodium
- 649 mg
- Saturated Fat
- 14 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 8 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 118 mg
- Potassium
- 669 mg
- Calcium
- 59 mg
- Iron
- 4.8 mg
- Magnesium
- 76 mg
- Phosphorus
- 323 mg
- Zinc
- 2.6 mg
- Vitamin A
- 268 mcg
- Vitamin C
- 36 mg
- Vitamin E
- 2.0 mg
- Vitamin K
- 21 mcg
- Vitamin B6
- 0.7 mg
- Vitamin B12
- 0.8 mcg
- Thiamin
- 0.17 mg
- Riboflavin
- 0.32 mg
- Niacin
- 8.0 mg
- Folate
- 32 mcg
- Water
- 219 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare all vegetables, aromatics, and chicken. Measure out the spices, coconut milk, and broth so they are ready to use.
Heat the garlic-infused olive oil in a large skillet or wok over medium heat. Add the grated ginger, ground coriander, cumin, and turmeric. Stir constantly until fragrant, about 1 minute.
Add the diced chicken thighs to the skillet. Toss to coat in the spice mixture and cook until the outside is lightly browned, about 4 to 5 minutes.
Stir in the sliced carrots and diced red bell pepper. Cook for an additional 3 minutes to begin softening the vegetables.
Pour in the coconut milk and low FODMAP chicken broth. Season with salt. Bring the mixture to a gentle boil, then reduce the heat to low.
Allow the curry to gently bubble uncovered for 15 minutes, or until the chicken reaches an internal temperature of 74C/165F, the vegetables are tender, and the sauce has slightly thickened.
Remove the skillet from the heat. Stir in the sliced green parts of the spring onions and garnish with fresh chopped coriander before serving alongside low FODMAP rice or quinoa.
Chef's Notes
- Garlic-infused olive oil is a critical staple for low FODMAP cooking. The fructans in garlic are water-soluble but not oil-soluble, meaning the oil absorbs the flavor without absorbing the carbohydrates that trigger symptoms.
- Always double-check store-bought chicken broths and stocks. Many conventional brands use hidden onion and garlic powder listed simply as 'natural flavors' or 'spices'.
- We use chicken thighs over chicken breasts because they are richer in flavor, remain tender during simmering, and are much less prone to drying out.
- For those sensitive to excess fat in addition to FODMAPs, you can substitute the full-fat coconut milk with a light coconut milk, though the resulting broth will be less creamy.
Storage
Refrigerator: 4 days — Store in an airtight container. The flavors will deepen overnight.
Freezer: 3 months — Freeze in individual portions. Thaw overnight in the refrigerator before reheating.
Reheating: Warm gently on the stovetop over medium-low heat, stirring occasionally, or microwave in 1-minute intervals until heated through.
Troubleshooting
The curry sauce is too thin or watery
Cause: The pan was covered during simmering, trapping the steam, or the chicken released excess water
Fix: Increase the heat to medium-high and boil uncovered for 3 to 5 extra minutes until reduced, or stir in a slurry of 1 teaspoon cornstarch mixed with cold water
Prevention: Ensure the pan remains completely uncovered while simmering
Lack of flavor despite spices
Cause: Low quality or stale dried spices, or insufficient salt
Fix: Add a pinch more salt and a small squeeze of fresh lime juice to wake up the flavors
Prevention: Use fresh dried spices purchased within the last 6 months
Cultural Context
The word curry is an anglicized derivation of the Tamil word kari, which translates to a sauce or relish for rice. This recipe draws heavily on traditional Indian spice blooming techniques, adapted strictly to accommodate sensitive digestive systems without sacrificing depth.
