Tasty Tandoori Chicken and its Low FODMAP – Cooking with Gina

Need to follow a LOW FODMAP Diet? This tasty Tandoori Chicken is great for IBS Sufferers, and anyone avoiding onion or garlic.

By Natalie BennettWednesday 24 Feb 2021The Morning Wake-up with Kristian

We love our Indian cuisine almost as much as our Mexican, however as we have some of us in the family who follow a LOW FODMAP Diet (great for IBS Sufferers), we can‘t have onion or garlic, so that generally means we can’t have Indian from a Restaurant.  

We have to make up our own Indian spices with a Garlic Infused Oil to get our Indian on!  You can either marinate and grill the chicken for a more traditional way of cooking, or use your slow cooker if that works better for you.  So below please find a delicious Tandoori Chicken dish that is super tasty and easy on the belly!

Tandoori Chicken (Low FODMAP)

Ingredients

  • ½ cup full-fat canned coconut milk (plain yoghurt if you can tolerate it)
  • 2 tablespoons garlic-infused olive oil
  • 1 tablespoon ground paprika
  • 1 teaspoon salt (save until the end, if using slow cooker instructions)
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger
  • 1 teaspoon ground turmeric
  • ¼ teaspoon cayenne pepper, optional
  • 500g boneless, skinless chicken thighs or breasts

What to do:

Marinate & Grill 

    1. In a medium bowl (with a lid) whisk together coconut milk, oil, paprika, salt, coriander, cumin, ginger, turmeric, and optional cayenne pepper.
    2. Add chicken and stir until the chicken is well-coated with marinade. Marinate for at least 1 hour, but ideally 8 hours.
    3. When ready to cook, preheat grill or oven griller. Remove the chicken from the marinade and discard any remaining marinade. Grill the chicken until cooked. Chicken is fully cooked when a food thermometer inserted into the thickest part reads 75°C.
    4. Serve chicken warm.

Slow Cooker 

      1. Place coconut milk, oil, paprika, coriander, cumin, ginger, turmeric, and optional cayenne in a slow cooker. Whisk to mix.
      2. Add chicken. Stir until chicken is evenly coated with sauce. Cook on low for 4-6 hours or until the chicken easily shreds.
      3. Once cooked, use two forks to shred chicken into the remaining liquid. Add seasoning to taste. I use less salt for this method, about ½ teaspoon.
      4. Serve chicken warm.
For more information visit funwithoutfodmaps.com

Recipe supplied by Gina from Yandina Butchery. Yandina Butchery can deliver their amazing free range and chemical free meats anywhere on the Sunshine Coast. Shop online or text on 0417 779 374