This low FODMAP Chicken Tikka Masala is simply delicious! It’s a dish that has been inspired by a recent client (many thanks AS). Super scrumptious and simple to make too. It’s authentic and there’s a little kick to this spicy dish. The ingredients are low FODMAP so should be great for your gut too. Marinate the chicken ahead of time for extra flavour and pre-prep the sauce for extra time-saving. This dish freezes well.
Makes: Serves ~4 portions
Ingredients:
Chicken & Marinade:
- 500g skinless, boneless chicken thighs (cut into bite-sized chunks)
- 60ml vegetable oil (for frying the chicken later)
- ½ cup lactose free plain yoghurt (Greek works best)
- 1 tbsn fresh ginger (finely grated)
- 1 tbsn lemon juice
- Now for the spices:
- ½ tspn asafoetida powder (hing)
- 1 tspn chilli powder (Kashmiri for real authenticity)
- 1 tspn garam masala
- 1 tspn ground cumin
- 1 tspn ground coriander
The Sauce:
- 60ml vegetable oil
- ½ cup fresh fennel (grated to add onion-like texture)
- 1 tbsn fresh ginger (grated)
- ½ tspn asafoetida powder (hing)
- 400g passata or a tin of chopped tomatoes
- 1 tspn ground cumin
- 1 tspn paprika
- 100ml coconut milk
- ½ tspn salt for seasoning
- 1 tspn dried fenugreek leaves (optional)
- Fresh chopped coriander and half a lime to garnish
Method:
- Marinate the chicken: Mix the yoghurt, grated ginger, lemon juice, asafoetida and the other remaining dry spices in a bowl. Add the chicken chunks and toss until coated. Refrigerate for at least 30 minutes (or preferably overnight)
- Add the oil to a large frying pan and cook the chicken pieces over medium-high heat to sear. This should take around 4-5 mins, so turn regularly until the chicken is browned on each side and cooked through. Set this aside. (Alternatively, you can also bake them at 220°C/425°F for 15–20 minutes)
- To make the sauce, using the same pan, add the oil, grated fennel, extra ginger and a pinch of asafoetida. Cook over a medium heat for 1 minute until fragrant
- Add the tomatoes and stir in the paprika and cumin, then add the remaining sauce from the marinade. Let it bubble and thicken for 8–10 minutes
- Stir in the coconut milk and add back in the cooked chicken tikka pieces and simmer the sauce for a further 2–3 minutes
- Check the seasoning and add a little salt if necessary
- Garnish with fresh chopped coriander
Serve with boiled rice or potatoes and enjoy the delicious, spicy flavour of this dish. It won’t disappoint!
TIPS
If you like this low FODMAP Chicken Tikka Masala, try out some other delicious recipes. Low FODMAP Saag Aloo, Low FODMAP Coconut and Lime Fish Soup or browse my veggie options, such as Low FODMAP Veggie Rogan Josh.
Need help to manage your IBS symptoms? I’m based in Cardiff and Bristol, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m also available for advice and support between sessions. Read how many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
Find out more about my services. I offer a FREE initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
