IBS-Friendly Coconut Curried Chicken
Recipe

IBS-Friendly Coconut Curried Chicken

Published on Wednesday, September 14, 2022
by
Lisa Green

IBS
Servings: 6Prep: 45 minsCook: 1 hourTotal: 1 hour 45 mins

Coconut Curried Chicken: A Flavorful, Low FODMAP-Adaptable Dinner


Curry. I love curry.

Thai curry, Malaysian curry, Indian curry—I love them all. From the many regional curries of South Asia to the curries found throughout Southeast Asia, these dishes can vary tremendously in flavor, heat, ingredients, and preparation.

This Coconut Curried Chicken combines yellow curry seasoning with green curry paste for layers of warm, aromatic flavor. I like spicy food, so I also add jalapeño and a little cayenne. The extra heat is completely optional, though. Curry brings plenty of robust flavor on its own!

What Makes This Coconut Curried Chicken So Flavorful?

Rather than relying on a single seasoning, this recipe builds flavor with both yellow curry seasoning and green curry paste. Curry powders and pastes aren't all the same. Ingredients and flavors vary by cuisine, recipe, and manufacturer. That's part of what makes experimenting with different curries so much fun.

Green curry paste adds another layer of aromatic flavor, while jalapeño and cayenne add heat. If spicy foods don't agree with your digestive system—or you simply prefer a milder curry—you can reduce or leave out the hot peppers.

How to Adapt This Curry for a Low FODMAP Diet

If you're following a Low FODMAP diet, check the ingredient list on your curry paste carefully, since prepared curry pastes may contain garlic or onion. You can also make a homemade curry paste using Low FODMAP ingredients.

Garlic and onion are high in fructans, a type of FODMAP, but you don't have to sacrifice their flavor completely. Garlic-infused oil and the green tops of green onions are flavorful alternatives. Depending on the original ingredients and serving size, you may also substitute suitable vegetables and use maple syrup instead of honey.

Remember that serving size matters when following a Low FODMAP diet, so check current Monash University guidance for appropriate portions.

Spicy foods are another consideration if you have a sensitive digestive system. Chili peppers aren't automatically off-limits on a Low FODMAP diet, but the natural chemicals that give chili peppers their spiciness can worsen digestive discomfort for some people with IBS. If you know spicy foods bother you, simply omit the jalapeño and cayenne.

What to Serve with Coconut Curried Chicken

This coconut curried chicken makes a hearty, satisfying stew that's delicious served over white rice. The rice is completely optional, but it's great for soaking up all that coconut curry sauce.

If you're not following a Low FODMAP diet, you could experiment with other grains such as farro or couscous. You can also skip the grain altogether and add more vegetables to make the curry your own. For those following a Low FODMAP diet, white rice is a simple pairing. Remember to consider both the type and serving size of any additional grains or vegetables you add to the meal.

This recipe typically takes two days to make, but it's worth it!

How to Know When the Chicken Is Fully Cooked

The best way to determine whether chicken is safely cooked is to use a food thermometer. According to the USDA, all poultry should reach a minimum internal temperature of 165°F (73.9°C).

For a whole chicken, check the temperature in the innermost part of the thigh and wing and the thickest part of the breast. Different parts of the chicken may finish cooking at different times, so check each area before serving.

FAQs

Can curry be Low FODMAP?

Yes, curry can be adapted for a Low FODMAP diet, but the ingredients matter. Some prepared curry pastes and sauces contain garlic and onion, which are high in fructans. Check ingredient labels carefully, and consider using a curry paste made without high-FODMAP ingredients. Also consider serving size when combining ingredients.

What can I use instead of garlic and onion in a Low FODMAP curry?

Garlic-infused oil is an easy way to add garlic flavor without the fructans found in whole garlic. The green tops of green onions, chives, ginger, herbs, and individual spices can also add plenty of flavor without relying on garlic or onion.

What can I serve with coconut curried chicken?

White rice is an easy accompaniment that soaks up the coconut curry sauce and can work well with a Low FODMAP meal. You can also serve the curry with other grains or vegetables, depending on your dietary needs and preferences. If you're following a Low FODMAP diet, check appropriate foods and serving sizes before making substitutions.

IBS-Friendly Coconut Curried Chicken

This comforting Coconut Curried Chicken combines tender chicken, creamy coconut, aromatic curry spices, and vegetables for a hearty, flavor-packed meal. Serve it over rice and use the suggested ingredient swaps to adapt the dish to your individual digestive needs.

Servings: 6 servingsPrep: 45 minsCook: 1 hourTotal: 1 hour 45 minsDifficulty: Hard
AsianDinnerLunchIBS-friendly recipes
IBS-Friendly Coconut Curried Chicken

Ingredients

package fresh mushrooms

2 Vidalia onions

1 cup white rice

2 1/2 cups chicken stock (to cook rice)

1/4 cup (or more) curry seasoning

1 whole chicken (already cut up into pieces)

1 jar of green curry paste (such as Thai Kitchen)

4 carrots

5 garlic cloves (optional)

1 jalapeño (optional)

2 cans coconut milk

1 tablespoons chicken paste (maybe more)

1 ½ tablespoons crushed ginger

Cornstarch for a slurry to thicken the sauce if need

Honey to taste

Instructions

1

To make the curry sauce, cut the carrots and one onion into ½-inch chunks. There’s no need to peel the carrots.

2

Halve the jalapeño, removing the seeds for less heat if desired. Add garlic to taste.

3

Cover the vegetables, ginger, curry seasoning, and curry paste with chicken stock. Cook until the vegetables are very tender.

4

Blend the cooked vegetables with an immersion blender until smooth. Stir in the coconut milk and honey until combined.

5

If the sauce is too thin, add a slurry of cornstarch and water. Stir until the sauce reaches your desired consistency.

6

Once the sauce boils, gradually add the slurry as needed. Once thickened, use immediately or refrigerate to cook the chicken later.

7

Preheat the oven to 425°F. Place the chicken in a baking dish.

8

Pour the curry sauce over the chicken, then add enough chicken stock to cover.

9

Bake covered with aluminum foil for 45 minutes to 1 hour.

10

While the chicken is cooking, prepare the rice according to the box instructions.

11

Slice the mushrooms and julienne the onion. Sauté in olive oil until tender, then season with salt and pepper.

12

Serve the chicken over rice and top with the sautéed mushrooms and onions. Spoon curry sauce over the top and enjoy!

Nutrition Facts

Per serving

Calories
465
Fat
23.1g
Carbs
34.6g
Protein
25.6g
Fiber
2.1g
Sodium
650.9mg
Sugars
6.8g
Sat. Fat
13.1g

References

1U.S. Department of Agriculture, Food Safety and Inspection Service. What Are Cooking Times for Chicken? USDA FSIS. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart
2Monash University. Adding Flavour Without Adding Symptoms. Monash FODMAP. https://www.monashfodmap.com/blog/adding-flavour-without-adding-symptoms/
3Get the app. Low FODMAP Diet App | Monash FODMAP - Monash Fodmap. (n.d.). https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

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Lisa Green

Chef

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