Low FODMAP Rustic Chicken Saagwala
Low FODMAP Rustic Chicken Saagwala
This chicken saagwala dish has been specifically adapted so we low FODMAP foodies can enjoy it! It is delicious and very mild so shouldn't cause gastrointestinal issues. To serve I suggest freshly cooked rice with a side of green beans and grilled eggplant. Also remember to divide this low FODMAP recipe into the recommended number of servings.
Ingredients
Make gluten freeRustic Chicken Saagwala
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.
leek (green leaves only, finely chopped)
FODMAP
ground cumin
Gluten Free
grated/crushed ginger
FODMAP
plain roma/plum tomatoes with juice canned
FODMAP
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Learn moreMethod
- Cut chicken thighs into chunks. In a large fry pan over medium high heat brown the chicken thighs in the garlic olive oil. Then remove them and place to one side for later.
- Roughly slice the green leek tips. Roughly chop the spinach leaves. Deseed and finely chop the mild green chillies.
- In the same pan fry the sliced green leek tips, cumin, cloves, turmeric and crushed ginger. It will turn into a lumpy paste. Then throw in the roughly chopped spinach leaves and wilt for 2 minutes.
- Next add the crushed tomatoes and mild green chillies to the pan and stir well. Place the chicken back into the curry and leave to gently simmer for 20 to 25 minutes - until the chicken is cooked through. Make sure the element is on low to medium heat so the curry doesn’t burn.
- Taste and season with a pinch of sugar and a few grinds of salt and pepper as needed.
- Serve with a side of rice, blanched green beans and grilled eggplant.
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
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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