I hadn’t made my old favourite chicken and yoghurt curry in ages, when my friend Amanda reminded me of it recently. She suffers from some similar food intolerances to me and was bemoaning the fact that she can no longer eat this, due to the onion and garlic base. Onion and garlic are high in fructans and are generally off-limits foods for those of us who are sensitive to that particular FODMAPs group. You can imagine the difficulties that causes for a foodie who loves Asian, French, Italian and Spanish food.
So, having been prodded, I pulled out the recipe and had a little think about possible modifications. It turned out to be a cinch to make this one FODMAPs-friendly. I plated it up and fed it to BIke Boy, who didn’t even notice that it was different… Yes, I’m sneaky like that.
Read on for the modified recipe.
Note: It’s very difficult to make any kind of casserole look attractive in a photo – no matter how delicious the dish may be, it generally looks like brown glop. This particular photo got no zhooshing either, as it was my dinner, I was starving and was just about to scoff it.
You’ll just have to trust me: it’s very, very tasty.
1 to 1.5kg chicken pieces (skin removed)
6 spring onions, bulbs discarded and green tops roughly chopped
1 tsp chopped ginger
½ cup chopped coriander leaves
2 tsp garlic-infused olive oil
2 tsp peanut or olive oil*
1 tsp ground turmeric
1 ½ tsp garam masala
1 ½ tsp salt
½ tsp chilli powder (optional)
½ cup low-lactose Greek yoghurt (I use Jalna)
2 ripe tomatoes, diced
extra chopped coriander to garnish
Blend spring onion tops, ginger and fresh coriander in a blender or food processor until smooth.
Heat both oils in a heavy saucepan and fry the blended mixture, stirring, for about 5 minutes. Add turmeric, garam masala, salt and chilli powder and fry for a further minute. Stir in yoghurt and tomatoes and fry until liquid dries up and the mixture is the consistency of a thick puree. Add chicken pieces, turning them in the mixture to coat, then turn heat low, cover tightly and cook until chicken is tender (about 30-45 minutes, depending on the size of the pieces). If liquid from the chicken has not evaporated by this time, uncover and raise the heat to dry off excess liquid. Stir gently at base of pan to prevent burning.
Garnish with chopped coriander.
I sometimes add a big lot of chopped spinach to this at the end of the cooking time for extra veggies.