Low FODMAP Gluten Free
Dairy Free
This is such a great meal to whip up on a week night or to prep on a Sunday for weekday lunches. I love that it reminds me of a rich and creamy butter chicken without overdoing it on the inflammatory oils and fats. It's also low FODMAP so if your practitioner has you following the diet right now, then this meal is for you! If you aren't following the diet but are looking for a healthy butter chicken recipe, I would replace the spring onion with regular brown onion and replace the chives with garlic.
How does it support gut and hormone health?
It's a balanced meal consisting of all macronutrients; protein from chicken, carbohydrates from rice and healthy fats from coconut milk and olive oil. It's also filled with fibre from vegetables. This not only leaves us feeling full and satisfied but the carbohydrates give us energy, the protein rebuilds and repairs body tissue while the healthy fat helps us absorb vitamins and balance hormones.
Ingredients
(makes 4 serves)
1.5 cups of uncooked basmati rice
500g chicken thighs
2 tbsp olive oil
1 bunch of spring onions (top green parts only)
Handful of fresh chives
1 tbsp fresh ginger
400g tin diced tomatoes
2 tsp paprika
2 tsp curry powder
2 tsp garam masala
1/2 tsp cayenne pepper
1 head of broccoli
1 cup of canned coconut milk
To serve: Lime, coriander, salt + pepper
Method
Dice chicken into cubes, set aside. Finely dice spring onion and chives then grate peeled ginger. Heat olive oil in large pot over medium heat, sauté spring onion, chives and ginger. Stir in tinned tomatoes, dried spices and cayenne pepper. Cook for 2 minutes/until fragrent. Add diced chicken and stir until cooked through, about 5 to 7 minutes. Chop broccoli into bite sized florets and add to pot then stir in coconut milk. Reduce to simmer until everything is tender and cooked through, about 15 minutes. Add salt and pepper to taste, top with fresh lime juice and serve with cooked rice and coriander.
Enjoy!
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