Chickpea or Chicken Masala

Ingredients:

  • 1 c basmati rice

  • 1.5 Tbsp Fody Foods garlic-infused olive oil

  • 1.5 lbs boneless, skinless chicken breasts (cut into 1-inch pieces) OR 1 can chickpeas

  • salt & pepper, to taste (if using chicken)

  • ¼ c green onion stems, chopped

  • 3 Tbsp tomato paste

  • 1 Tbsp freshly grated ginger

  • 1.5 tsp garam masala (dried spice mix)

  • 1.5 tsp chili powder

  • 1.5 tsp ground turmeric

  • 1 (15-ounce) can tomato sauce

  • 1 cup low FODMAP broth or water

  • 1/2 c canned coconut cream (can sub the top part of whole fat coconut milk)

  • 2 Tbsp chopped cilantro leaves, for serving

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Directions:

  1. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.

  2. Heat oil in a large stockpot over medium heat. Season chicken with salt and pepper, to taste, then add to the pot & cook until golden, 4-5 minutes. If using chickpeas, add to the pot & coat in oil. Stir in tomato paste, green onion stems, ginger, garam masala, chili powder & turmeric until fragrant, about 1 minute.

  3. Stir in tomato sauce & broth or water; season with salt & pepper, to taste. Bring to a boil; reduce heat & simmer, stirring occasionally, until reduced & slightly thickened, about 10 minutes. Stir in coconut cream until heated through, about 1 minute. Serve over rice, then garnish with chopped cilantro.

FODMAP hints:

  • Chickpeas are low FODMAP at 1/4-1/3 cup*. If you’re not sure about your tolerance of GOS foods, be sure to limit your portion to 1/3 c or less.

  • Canned coconut milk is low FODMAP at 1/4-1/3 cup* so you should be safe with a single portion. If you want to limit coconut milk further, use the fat layer from the coconut milk and mix with almond or lactose-free milk.

*FODMAP portions according to Monash University.

Erin JudgeComment