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.
Reviewed by our expert panel Serves: 6
Time to make: 40 mins
Total cost: $18.78 / $3.13 per serve
(at time of publication)
Ingredients
- 2 large red or green chillies, deseeded, roughly chopped
- 3 stalks lemongrass, sliced
- 1 tablespoon grated fresh ginger
- ½ cup fresh coriander
- 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 sugar
- ¼ teaspoon salt (optional)
Instructions
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 500cal
-
Kilojoules 2100kJ
-
Protein 30g
-
Total fat 12g
-
–Saturated fat 6g
-
Carbohydrates 65g
-
–Sugars 9g
-
Dietary fibre 6g
-
Sodium 450mg
-
Calcium 110mg
-
Iron 2.5mg
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.
Photographer: Devin Hart
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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