Home / Dinner / Low FODMAP Creamy Chicken Masala Curry
5 February, 2012

Low FODMAP Creamy Chicken Masala Curry

Comments : 25 Posted in : Dinner, Indian on by : Bryony Campion Tags: , , , , , ,

Worried that the low FODMAP diet means a low flavour diet? Think you’ll never have another curry? Fear not! Put your takeaway menu aside and have a go at this delicious low FODMAP version in your own kitchen.

The asafoetida powder provides the onion punch and the dish can be made spicier with an extra dash of chilli. If chicken isn’t your thing you can swap the same weight of prawns for a fantastic seafood curry, just add the prawns to the simmering sauce 5 minutes before you’re ready to serve.

Ingredients

Serves 4

For the masala sauce:

  • 1tsp asafoetida powder (what is this?)
  • 1tbsp rapeseed oil
  • 3tsp garam masala
  • 2tsp turmeric
  • 1tsp ground coriander
  • 1tsp ground cumin
  • 2 tins chopped tomatoes
  • 1tbsp garlic oil
  • 1 finely chopped Birdseye chilli
  • 1.5tsp sugar
  • 2tbsp single cream
  • Salt and pepper to season

For the chicken:

  • 500g chicken breast chopped into 2.5cm cubes
  • 2tbsp rapeseed oil
  • Juice of 1 lime
  • 1 pinch salt

 Preparation

  1. Put the chicken in a bowl and cover with the lime juice and salt. Stir and leave to marinade.
  2. Heat the rapeseed oil in a heavy bottomed pan and add the asafoetida, garam masala, turmeric, coriander and cumin.
  3. Cook the spices gently for 2-3 minutes until they begin to smell aromatic, keeping them moving with a spoon to prevent them from burning.
  4. Add the chopped tomatoes, chilli, sugar, salt, pepper and garlic oil and bring to a simmer.
  5. Simmer for 15 to 20 minutes uncovered stirring occasionally.
  6. Take the sauce off the heat and stand to one side to cool a little.
  7. In another pan heat the rest of the oil and add the marinaded chicken. Brown gently all over and set on kitchen paper to drain.
  8. Taking the original pan of sauce, use a stick blender (or transfer into a jug blender if necessary) and blitz to a smooth sauce.
  9. Put the sauce back on the heat and bring back to a simmer.
  10. Add the browned chicken to the sauce and bring back to a simmer. Simmer for 20 minutes uncovered, stirring occasionally. If the sauce looks like it is getting a little thick add a couple of tablespoons of water.
  11. After 20minutes take off the heat and stir in the cream. Taste and adjust the seasoning as required.
  12. Serve with boiled basmati rice.

25s COMMENTS

25 thoughts on : Low FODMAP Creamy Chicken Masala Curry

  • Lora
    April 22, 2013 at 9:05 am

    Looks good. I have been making curries with a smallish amount of the green part of spring onions (scallions) and garlic oil in place of the usual garlic and onions, and found that I tolerated that very well. I didn’t think of using asfoetida though, so I’ll try that another time.

    By contrast, if I have a Indian takeaway now I have terrible painful bloating, so curry at home is my only option.

    • admin
      June 12, 2013 at 5:42 pm

      Hi Lora, excellent idea, keeps those curries tasting great!

  • Jellian h. Garcia
    June 7, 2013 at 7:31 pm

    Aewsome!!! Amazing, i love it, so delicious..

    • admin
      June 12, 2013 at 5:41 pm

      Why, thank you! Glad you enjoyed it.

  • Steph
    August 8, 2013 at 1:08 pm

    I just made this for dinner tonight for the first time. Definitely won’t be the last. So delicious! I have always loved curries and haven’t been able to enjoy one in a long time. So happy to find this recipe. Keep them coming!

    Thank you so much

    • admin
      May 27, 2014 at 9:50 am

      Thanks so much for the message – we love to hear feedback about our recipes!
      More recipes (and the recipe book) coming soon!

  • Helen Price
    August 25, 2013 at 11:19 am

    I tried this recipe last night and thought it was absolutely delicious. I have also woken up this morning with none of the usual side effects I suffer from after eating a ‘normal’ curry. I am one happy bunny!

    • admin
      May 27, 2014 at 9:49 am

      Thanks so much for the message – we love to hear feedback about our recipes!

  • Anneli
    January 13, 2014 at 5:47 pm

    Thanks for sharing the recipe! It was loved by my curry-loving husband. Great to have found a recipe that works for me also. 🙂

    • admin
      May 27, 2014 at 9:46 am

      Thanks for you’re message – we love feedback on the recipes! Glad you have both enjoyed it!

  • bella
    March 28, 2014 at 11:05 am

    Hi!
    Looks yummy! Just one thing, shouldn’t the single cream be lactose-free?

    • admin
      May 27, 2014 at 9:44 am

      Thanks for your comment, butter, cream, sour cream and creme fraiche are all naturally low in lactose and should be safe!

  • April
    July 24, 2014 at 12:22 pm

    How about garlic oil? is that safe? I am on the exclusion part of the diet at the moment.

    • admin
      November 13, 2014 at 5:58 pm

      Many thanks for your question, yes garlic infused oil is FODMAP friendly!

  • Lorraine
    September 20, 2014 at 8:51 pm

    Fantastic recipe. I have tweaked it a bit and added 1teaspoon ground cardamom powder and lots of fresh chopped coriander (cilantro) and used tamarind sauce instead of tamarind water. I have always got some in the freezer for when the rest of the family get a takeaway.

  • Kate
    February 13, 2015 at 6:48 pm

    Just discovered this website – this is a stunningly good curry! It’s absolutely delicious, thank you!

    Being new to the whole low FODMAP thing, I’m finding lots of info out there on practical tips and basic meals (often somewhat dull), but not much that’s really tasty.

    So great to find something I’d cook regardless of food restrictions – and looking forward to trying some of your other recipes.

  • Victoria Payne
    March 11, 2015 at 10:12 pm

    Made this tonight (with green of spring onion instead of asafoetida powder, garlic oil instead of rapeseed oil and my chicken had been in garlic oil since yesterday when I found this recipe the rest was the same but wow, fab. Very happy hubby and me!

    Thank you 😉

  • Kim
    May 5, 2015 at 10:13 am

    I loved the curry and it is great to have a favourite of ours without the onion and gluten which is in so many receipes. Please can we have the calorie content as well as fibre, protein, fat etc?

    • admin
      September 24, 2015 at 6:08 am

      Many thanks for your comment, we’ll work on it for the next update!

  • Charlie
    September 18, 2015 at 4:38 am

    This looks delicious! I cant wait to give it a go?
    Where do you find all of your resources for your recipes? I am only new to the low Fodmap diet and need as many resources as I can get my hands on.
    I did find a great app called the FODMAP Friendly app (It has a green Logo) it is full of foods and their specific FODMAP levels, which makes shopping and cooking easier!

    • admin
      September 24, 2015 at 6:10 am

      The MONASH App would be our top tip but it’s worth remembering that all of these recipes are based on the Kings College FODMAP lists which are specifically tailored to the British diet.

  • Mary Hunt
    September 21, 2015 at 2:38 am

    What is Asafoetida powder & where can I buy it. This sounds fab & I’m desperate to try it

    • admin
      September 24, 2015 at 6:12 am

      Asafoetida powder is an Indian spice also known as Hing which adds a lovely oniony taste when cooked. You can buy it in a lot of Asian speciality shops or online if easier.

  • Linda Layden
    September 27, 2016 at 8:17 pm

    I bought my asafoetida in Tesco’s. It’s Schwartz has very oniony taste. I added spinach and new potatoes.

  • Michelle
    February 18, 2017 at 8:25 pm

    Hi, does it matter which tins of tomatoes i use in the curry. Are they all the same? I’ve seen on some sites that only a couple are recommended. It would certainly make it easier if I didn’t have to search for certain types. Thanks in advance Michelle