Low FODMAP Recipes

Ingredients


calorie controlled cooking oil spray

4 chicken thighs, boned and skinned

1 red pepper, deseeded and cut into 3cm/1in chunks

1 yellow pepper, deseeded and cut into 3cm/1in chunks

1 tbsp cornflour

150g/5½oz lactose-free natural yogurt

1 tbsp medium or mild curry powder

1 tbs garlic infused oil

227g/8oz tin chopped tomatoes

3 heaped tbsp finely chopped fresh coriander, plus extra to garnish

freshly ground black pepper

 

Serves - 2





Method


Spray a large, deep, non-stick frying pan or wok with oil and place over a medium heat.

Meanwhile, trim all the visible fat off the chicken thighs, cut each one into four pieces and season with black pepper.

Add the chicken and peppers into the pan  and cook for three minutes, turning occasionally.

Meanwhile, in a small bowl, mix the cornflour with 2 tablespoons cold water and stir in the lactose free yogurt until thoroughly mixed.

Sprinkle the curry powder over the chicken and vegetables, add the garlic infused oil and cook for 30 seconds.

Tip the tomatoes into the pan, add the lactose free yogurt mixture, 150ml/3½fl oz of water and coriander.

Bring to a gentle simmer and cook for 20-25 minutes, stirring occasionally until the chicken is tender and the sauce is thick.

Season with freshly ground black pepper to taste and garnish with coriander.


Recipe adapted from: Good Food

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