5 tbsp vegetable oil

3 carrots onions, finely chopped

1 celery stalk, finely chopped

1 tbsp garlic infused oil

5cm/2in fresh root ginger, thinly sliced

6 tomatoes, roughly chopped

1½ tsp dried red chili flakes

1½ tsp ground turmeric

1½ tsp ground ginger

1½ tsp ground cumin

1½ tsp ground coriander

1½ tsp dried methi leaves

4 chicken breasts (about 125g/4oz each), cut into small cubes

2 red chilies

1 tbsp chopped fresh coriander

salt and freshly ground black pepper

For the rice

400g/14oz long-grain rice

1 tbsp lactose free butter

For the raita

300g/10½oz plain lactose free yogurt

1 tsp cumin seeds

½ cucumber, peeled and grated

Serves - 4


Heat a little oil in a heavy-bottomed saucepan over a medium heat and fry the vegetables. Add more oil if needed, then add the garlic infused oil, ginger and tomatoes and stir. Add the spices and season with salt before adding a splash of water. Cover with a lid and cook for 20 minutes.

Take the pan off the heat and whisk with a hand blender to make a smooth paste. Stir in the chicken.  If the sauce needs loosening, add a little more water. Return to the heat and cook for 15–20 minutes.

Meanwhile, bring a large saucepan of water to the boil. Drain the rice, add to the pan and cook for 5 minutes. Drain off any water and return the rice to the heat. Add the lactose free butter, cover with a lid and steam the rice on a low heat for 5 minutes.

Meanwhile, to make the raita, whisk the lactose free yogurt with a fork to make a smooth paste. Dry-fry the cumin seeds over a low heat until toasted and fragrant. Add to the lactose free yogurt with the cucumber and season to taste. Garnish the chicken curry with coriander before serving with the rice and raita.

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 - Boneless chicken curry with rice