Yes you can still have Curry on the low FODMAP diet….well if you cook this you can! This is rejigged classic Curry recipe which is healthy and low in FODMAP’s, with a few separate process which all combine into one amazing dish.
200g / 1 large bag baby spinach leaves
2 tbsp. garlic infused oil
1 level tsp freshly ground black pepper
2 bay leaves
1 tsp sugar
2 green chillies, pricked with a knife or 1 x dried red chilli
120g green beans (about half a usual packet size)
2cm/¾in piece ginger, peeled and chopped
3 large tomatoes, cut into quarters or 3 plum tomatoes from a tin
8 x chicken drumsticks, meat only (see tip at bottom of page) or 2x chicken breasts skin removed, diced
1 heaped tsp ground coriander
Large pinch of salt
2 tbsp plain yoghurt
3 handfuls of Basmati rice
Start by cooking the rice and keep warm once cooked.
In a food processor, blend the spinach to a purée using one or two tablespoons of water to loosen the mixture. Set aside.
Heat the oil in a large pan over a medium heat. Add the bay leaves and fry for 20-30 seconds.
Add the green chillies, sugar and green beans and continue to fry for 4-5 minutes.
Meanwhile, blend the ginger, coriander and tomatoes to a smooth paste in the food processor. Season with the salt & pepper.
Add the paste to the green beans and heat for 2 minutes………..
…………..then put in the chicken piece and stir well to combine. Simmer for 5 minutes, stirring regularly.
Add the yoghurt, stir well and continue to simmer the mixture until the sauce has thickened; estimate 5 minutes.
Stir in the spinach purée and continue to simmer for a further 5 minutes.
If needed season, to taste, with salt and freshly ground black pepper, then serve with rice.
Time: 1 hour
Tip: I much prefer chicken thighs / drumsticks poached and the meat removed to cook in recipes like this, i.e. rather than cooking them as a part of the meal cooking them before and adding them in. The meat is just really nice and tender when cooked this way and saves all the marinating rigmarole usually a part of great Curry cooking.
Place the (washed) 8 chicken drumsticks in a big pan, just cover the chicken with water and bring to the boil. Turn the heat down as low it will go and continue to poach the chicken for up to 20 minutes (lid on). Remove the chicken pieces and let them cool down, BUT keep the water, then tear all the meat off, which takes a little while and gets your hands messy but means the chicken will be succulent and moist. Keep the chicken in the fridge until needed.
Of course another great benefit of doing this is you can now make lovely homemade chicken stock out of the drumstick bones and cartilage, the water you used to poach the chicken, and if you add some celery, whole black peppercorns, carrot, salt, a bay leaf or other herb, star anise if you like, and simmer for a few hours (take the lid off after a couple of hours to help reduce the liquid) or until reduced to at about 200- 300mls stock if you poured it into a measuring jug, THROUGH A SIEVE. Finally cover and let the stock cool and solidify overnight, then remove the top layer of fat and put the rest of the jelly like substance into an ice cube tray and freeze until needed.