Low FODMAP Crispy Chicken with Green Curry Casserole
Low FODMAP Crispy Chicken with Green Curry Casserole
Low FODMAP green curry casserole might sound a bit odd but it is delicious and the perfect way to enjoy FODMAPPED Green Curry simmer sauce this winter. It creates beautifully fragrant rice that goes really well with fresh low FODMAP vegetables. I love pairing the casserole with crispy baked chicken thighs to create a tasty low FODMAP recipe. Try it out today!
This post is proudly sponsored by FODMAPPED For You.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum.
Ingredients
Make gluten freeCrispy Chicken
green onions/scallions (green leaves only, finely chopped)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Green Curry Casserole
medium grain white rice (risotto rice e.g. Arborio) (uncooked amount)
FODMAP
To Serve:
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- Preheat the oven to 200ºC (390ºF) fan bake. Make the marinade by blending together the green tips of the green onions/scallions , lime zest and juice, sugar, garlic infused oil and the neutral oil. Pat the chicken thighs dry using a paper towel and place in a large bowl. Pour over the marinade and season generously with salt and pepper. Then rub the marinade into the chicken.
- Line a roasting tray with tinfoil and place a cooling rack into the tray (don't worry if you don't have one - but you might find your chicken takes slightly longer to cook and you will need to line your tray with baking paper instead). Place the chicken on the rack skin down and top with any left over marinade. Place in the oven and cook for 20 minutes.
- Cut the carrot into cubes, place in a small bowl, add a splash of water and cover. Pop into the microwave and precook for 2 minutes on high, until just soft.
- Grease a large baking dish, add the pre-cooked carrot, risotto rice, FODMAPPED green curry simmer sauce, chicken stock, and water. Stir well and cover tightly with tin foil.
- Flip the chicken after 20 minutes and cook for another 25 to 30 minutes until golden brown and cooked through. Place the green curry casserole into the oven and cook for 18 minutes.
- Next chop the green beans and red capsicums into bite sized pieces.
- Check the risotto after 18 minutes, stir well (there should be a little bit of liquid left but not much). If most of the liquid has absorbed, mix through the green beans and red capsicums and cook for about another 8 minutes.
- Serve the crispy chicken with the green curry casserole. Sprinkle with fresh coriander and a squeeze of lime juice. Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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