Coconut Chilli ChickenThis is a favourite amongst my Instagram recipes, not only does it look great it tastes incredible! But be aware that this recipe is high in saturated fat, as are all recipes that use coconut milk, so eat occasionally and on days no other foods high in saturated fats have been consumed. Despite the high saturated fat this curry is still far healthier than many other traditional takeaway curries, which contain more fat, salt and sugar than my version. Takeaway curries are not suitable on the low FODMAP diet, due to the addition of hidden high FODMAP nasties such as onion and garlic, which give the curry its traditional flavour. In this recipe I have omitted all FODMAPs to make this suitable for those such as myself following the low FODMAP diet.
Coconut Chilli Chicken
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2 hr 15 min
2 hr 15 min
- 1 tsp coconut oil (melted)
- 1/2 tsp asafoetida powder
- 1/2 tsp cumin seeds
- 1/2 tsp cayenne pepper (optional)
- 1/2 tsp turmeric
- 1/2 tsp ground coriander
- 4 large chicken breasts
- 1 red chilli (deseeded, diced finely)
- Handful of fresh parsley (finely chopped)
- Juice of 1 lemon
- 350g of chopped tomatoes
- 1 can of coconut milk
- Splash of garlic oil
- 200ml low FODMAP stock, try and find one that is low in sodium and sugar also.
- 4 servings of brown rice
- In a bowl mix the first 6 ingredients. Marinade the chicken breasts in the bowl of spices, cover and refrigerate for 1-2 hours.
- Heat a griddle pan to medium-high heat, cook the now marinated chicken for 6-8 minutes turning half way. Remove the chicken from the heat and set aside.
- Meanwhile cook the rice as per packet instructions.
- Heat a splash of garlic oil, add diced chilli, parsley and lemon juice. Cook for a further 3 minutes.
- Add chopped tomatoes, stock and the part cooked chicken. Simmer for 20 minutes.
- Add can of coconut milk and cook for a further 5 minutes.
- If you prefer a thicker sauce add (1 tsp cornflour with 1 tbsp cold water). If you prefer a thinner sauce add a tbsp of boiling water. Cook for a further 3 minutes or until your desired sauce consistency is reached. Check the chicken is cooked through, juices run clear and the food is piping hot.
- Serve one chicken breast on 1/4 of the rice, top with 1/4 of the sauce and garnish with fresh parsley. Repeat for remaining portions until everything is served.
- Per Portion (~450g)
- Calories: 717 of which 316 from fat
- Total Fat: 35.1g
- Dietary Fiber: 6.2g
- Carbohydrates: 64.8g
- Protein: 38.1g
- Sugar: 6g
- Sodium: 275mg
- Low in sodium and sugar. High in manganese and iron.
- High in saturated fat.
- Tip: to cut back on the saturated fat add less sauce to each portion.
Eat Yourself Fit http://eat-yourself-fit.co.uk/