75g/2½oz wholegrain long-grain rice

2 tsp low FODMAP curry powder

1 chicken breast, boned and skinned

1 bay leaf

low-calorie cooking spray

15g/½oz flaked almonds, toasted

100g/3½oz tomatoes, quartered

3 heaped tbsp roughly chopped fresh coriander

½ lemon, juice only

salt and freshly ground black pepper

2 tbsp lactose free yogurt

Serves - 1


Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes, or until tender.

Drain in a colander and rinse under cold running water until cold.

Meanwhile half-fill a small saucepan with water and bring to the boil, stirring until the stock dissolves.

Add the chicken bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through.

Drain in a sieve, reserving the cooking liquor. Set the chicken aside to cool.

Return the pan to the heat, spray with oil and add the remaining curry powder and stir for a further few seconds.

Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer.

Tear the chicken into pieces and place in a bowl. Tip the rice on top, add the almonds and tomatoes.

Scatter with the coriander and sprinkle with lemon juice, top with lactose free yogurt. Season to taste and serve.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Curried chicken and rice salad