Low FODMAP Crispy Chicken with Green Curry Casserole
Ingredients
MAKE GLUTEN FREEServings:
Crispy Chicken
10
green onions/scallions (green tips only, finely chopped)*
1
large lime (zest & juice)
0.5
white sugar
2
garlic infused oil*
1
neutral oil (rice bran, canola, sunflower)
1
salt & pepper
4
chicken thigh (bone in with skin)
Green Curry Casserole
212
medium grain white rice (risotto rice)*
240
carrot (peeled & diced)
200
FODMAPPED Green Curry Simmer Sauce
250
FODMAPPED Slow Cooked Chicken Stock
60
water
180
green beans (chopped into bite sized pieces)
0.75
red bell pepper (deseeded & cut into chunks)
To Serve:
1
large lime
0.5
fresh cilantro
Equipment
- roasting tray
- blender/stick blender
- large deep oven dish
- wire cooling rack
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Crispy Chicken
10
green onions/scallions (green tips only, finely chopped)*
1
large lime (zest & juice)
0.5
white sugar
2
garlic infused oil*
1
neutral oil (rice bran, canola, sunflower)
1
salt & pepper
4
chicken thigh (bone in with skin)
Green Curry Casserole
212
medium grain white rice (risotto rice)*
240
carrot (peeled & diced)
200
FODMAPPED Green Curry Simmer Sauce
250
FODMAPPED Slow Cooked Chicken Stock
60
water
180
green beans (chopped into bite sized pieces)
0.75
red bell pepper (deseeded & cut into chunks)
To Serve:
1
large lime
0.5
fresh cilantro
Equipment
- roasting tray
- blender/stick blender
- large deep oven dish
- wire cooling rack
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
466
Fat
18.1g
Saturates
6.1g
Protein
16.5g
Carbs
59.9g
Sugars
8.6g
Fibre
5.2g
Salt
0.5g
Iron
2.7mg
Calcium
73.7mg
Calories
466
Fat
18.1g
Saturates
6.1g
Protein
16.5g
Carbs
59.9g
Sugars
8.6g
Fibre
5.2g
Salt
0.5g
Iron
2.7mg
Calcium
73.7mg
Calories
466
Fat
18.1g
Saturates
6.1g
Protein
16.5g
Carbs
59.9g
Sugars
8.6g
Fibre
5.2g
Salt
0.5g
Iron
2.7mg
Calcium
73.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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 bell peppers 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 bell peppers and cook for about another 8 minutes.
- Serve the crispy chicken with the green curry casserole. Sprinkle with fresh cilantro and a squeeze of lime juice. Enjoy!
Buying Tips
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.
Risotto rice is a medium grain white rice like Arborio rice. This rice will go creamier than standard long grain white rice.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 alon... Read More
