Chicken with Yellow Curry and Summer Vegetables (low FODMAP)
30 Minutes • Low FODMAP • Gluten-Free • Lactose-free • Serves 4 • Ok to make-ahead: Steps 1 - 3
Curried dishes can be rich and heavy but this one combines crisp corn, summer squash, and fresh herbs to make the dish light and flavorful. Cooked in coconut milk, the sauce is creamy and delicious and a wonderful complement to the summer vegetables. Served over rice in a bowl, this dish has all the components of a perfect meal. No need to add a thing. But if you want to add a nice side, you can pair this with our Salted Butter Naan.
Ingredients
1 pound boneless skinless chicken thighs or breasts, cut into bite-size pieces
1 1/2 tablespoons yellow curry powder
1 teaspoon ground turmeric
1/8-1/4 teaspoon cayenne pepper using more or less to your taste
1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)
3 tablespoons sesame oil or extra virgin olive oil
2 zucchini or summer squash, diced
2 ears sweet corn kernels, removed from the cob before cooking
1 bunch green onions (green part only), chopped
1-inch fresh ginger, grated
1 pinch crushed red pepper flakes
1 can (14 ounces) full fat coconut milk
Juice and zest from one lemon
1/4 cup fresh cilantro, chopped
1/4 cup fresh basil, chopped
1 cup basmati rice, cooked in 1 ½ cups chicken broth with a tablespoon of toasted sesame oil
Toasted sesame seeds for serving
Directions
(1) Cook the grain: Cook the rice according to package instructions cooking in low FODMAP chicken broth (I like Gourmend Foods Organic Chicken Broth - Use code IBSGC15 for 15% discount) and add 1 tablespoon of toasted sesame oil in place of butter (optional)
(2) Prep the chicken: Cut the chicken into bite-size pieces. Put it in a bowl and stir with the curry powder, turmeric, cayenne, one tablespoon oil, and essence of garlic salt. Set aside while you prepare the vegetables.
(3) Prep the veggies: Chop the vegetables and herbs, grate the ginger, and remove the corn from the cob. Set all aside in a bowl.
Make-ahead note: At this point, you may cover the rice and put the chicken and prepared vegetables in the fridge until you’re ready to cook the chicken.
(4) Cook the chicken: Heat the remaining 2 tablespoons of oil in a large skillet over medium heat. When the oil shimmers, add the chicken and brown all over, about 2 - 3 minutes.
(5) Add the zucchini, corn, green onions, and ginger. Season with crushed red pepper flakes, salt, and pepper. Cook the chicken and veggies for another 5 minutes or until they just begin to soften.
(6) Stir in the coconut milk and about 1/3 cup water and bring the mixture to a simmer over medium heat, cook 5 minutes or until the sauce thickens slightly.
(7) Finish: Remove from the heat and stir in the lemon juice and zest, cilantro, and basil. After adding the lemon juice, taste and add a bit more salt if you think it needs it.
(8) Plate and serve: Divide the rice among bowls and spoon the curry and sauce over the top with toasted sesame seeds and more chopped fresh herbs if you like.
Eat and enjoy every bite because you can!
This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you!
More Deliciously Low FODMAP™ main course recipes you might enjoy
