Low-FODMAP Thai-style chicken curry

This low cost, super healthy Thai-style chicken curry is easy to make and on the table in 40 minutes, will quickly become your go-to favourite midweek meal.

Serves: 6

Time to make: 40 mins

Ingredients

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2 large red or green chillies, deseeded, roughly chopped
3 stalks lemongrass, sliced
1 tablespoon grated fresh ginger
½ cup fresh coriandercilantroX
1 teaspoon turmeric
1 bunch spring onion green tips only, sliced
2 tablespoons olive oil
540g skinless boneless chicken breasts cut in bite-sized pieces
5 cups broccoli florets (1 large head)
300ml Low-FODMAP slow-cooker chicken stock
2 cups basmati rice
400ml can light coconut milk
2 kaffir lime leaves
1 stick cinnamon
4 cups frozen or fresh sliced green beans
2 teaspoons fish sauce
2 teaspoons salt-reduced soy sauce
1 teaspoon brown sugarlight brown cane sugarX
¼ teaspoon salt (optional)

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Instructions

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1 To make curry paste, pound or process chillies, lemongrass, ginger, coriander, turmeric and spring onion greens with half the oil until a paste forms.

2 Heat remaining oil in a pan then add curry paste and cook gently for 3-4 minutes. Add chicken, cooking until it has sealed all over. Add broccoli and stock then cover and cook for 2-3 more minutes.

3 Cook rice following packet directions. Meanwhile, add remaining ingredients to curry. Simmer uncovered for about 15 minutes or until vegetables are tender and chicken is cooked through.

4 Serve curry with cooked rice.

Variations

Make it gluten free: Check ground spices and fish sauce are gluten free and use gluten-free soy sauce.

HFG tip

This recipe is suitable for people on a low-FODMAP diet, based on Monash University published tolerance levels as at October 2014.

Nutrition Info (per serve)

Calories 500 cal

Kilojoules 2100 kJ

Protein 30 g

Total fat 12 g

Saturated fat 6 g

Carbohydrates 65 g

Sugar 9 g

Dietary fibre 6 g

Sodium 450 mg

Calcium 110 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.