Chickpea or Chicken Masala
Ingredients:
1 c basmati rice
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:
In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
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.
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.