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
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
