75g/2½oz wholegrain long-grain rice

2 tsp low FODMAP curry powder

1 chicken breast, boned and skinned

1 small carrot, finely chopped

1 celery stalk, finely chopped

1 red chili, deseeded and chopped

100g/3½oz tomatoes, halved

1 bay leaf

low-calorie cooking spray

15g/½oz flaked almonds, toasted

100g/3½oz tomatoes, halved

3 heaped tbsp roughly chopped fresh coriander

½ lemon, juice only

2 tbsp mayo

salt and freshly ground black pepper

Serves - 2


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. .

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

Add the chicken, the vegetables and 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 chopped chili.

Cook over a low heat for three minutes, stirring. 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 with 100g tomatoes.

Cook for 5-6 minutes, or until most of the liquid has evaporated, stirring occasionally.

Remove from the heat, spread across a plate and leave to cool for five minutes before transferring to the fridge until cold.

Tear the chicken into pieces and place in a bowl. Tip the rice add the cooled spiced almonds, vegetables and tomatoes.

Scatter with the mayo, coriander and sprinkle with lemon juice. Season to taste and serve.

Recipe adapted from: Good Food
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