Hey {{first_name}},
Curry recipes are one of the hardest things to navigate with IBS. Garlic, onion, lentils, too much fructose. They're basically a greatest hits of gut triggers. And if you've tried eating out at an Indian restaurant with a sensitive gut, you'll know how that usually ends.
But curries are one of the best things ever invented. So I wasn't going to just leave it there.
This is my chicken tikka masala. All the flavour, none of the consequences.
The recipe
Serves: 4-5
Prep time: 20 mins
Cook time: 40 mins
Ingredients:
Chicken Marinade:
650g chicken thigh
200g Greek yogurt (lactose free)
1 tbsp lemon juice
1 tbsp garlic-infused olive oil
2 tsp garam masala
1 tsp paprika
1 tsp ground cumin
1 tsp ground coriander
½ tsp turmeric
½ tsp salt
½ tsp black pepper
Sauce & Base:
2 tbsp garlic-infused olive oil
120g leek greens (very finely chopped)
1 tbsp fresh ginger, grated
1 tbsp tomato paste
1 tsp garam masala
1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
½ tsp turmeric
400g canned chopped tomatoes
150ml double cream (lactose free)
1 tsp sugar
1 tsp salt (adjust to taste)
300g dry basmati rice
Method:
Cut chicken thighs into bite-size chunks.
Finely chop the green parts of leeks and grate some fresh ginger.
In a bowl mix Greek yogurt, lemon juice, garlic-infused olive oil, garam masala, paprika, ground cumin, ground coriander, turmeric, salt, and black pepper.
Add the chicken and coat well. Leave to marinate for at least an hour (overnight is best).
Cook rice to packet instructions and set aside
Heat a large pan on high heat and cook the chicken pieces until browned and slightly charred. They don’t need to be fully cooked. Remove and set aside.
In the same pan heat garlic-infused olive oil over medium heat.
Add the grated ginger and cook briefly until fragrant.
Stir in garam masala, cumin, coriander, paprika, turmeric and cook for about 30 seconds to toast the spices.
Add the chopped leek greens and cook slowly until soft and slightly sweet.
Stir in tomato paste
Add chopped tomatoes and simmer until the sauce thickens.
Return the chicken to the pan.
Stir in double cream, optional sugar, and salt.
Simmer until the chicken is fully cooked and the sauce becomes rich and smooth.
Finish with fresh coriander and a squeeze of lemon, then taste and adjust seasoning.
Why it works for your gut
The garlic and onion are swapped out for leek greens and garlic infused olive oil. Same flavour, fewer gut issues. The tomato puree and tinned tomatoes are kept within a lower FODMAP serving size too, so nothing is stacking up on you.
One thing worth mentioning. If your gut is particularly sensitive at the moment, or you're in the elimination phase, stick to one portion. Beyond that it starts creeping into higher FODMAP territory.
Make it yours
Swap leek greens and garlic infused oil for regular onion and garlic if you tolerate fructans
Use as much tomato as you like if fructose isn't a trigger for you
Regular cream and Greek yogurt work fine if lactose isn't an issue
Coconut cream works 1:1 if you'd rather skip the dairy altogether
Chicken breast instead of thigh if you want to keep the calories down
Let me know how you get on.
Zak