When we first started following the low FODMAP diet at home, we figured Indian food was just something we’d have to give up. The thought of making Indian dishes without garlic and onion seemed inconceivable at the time. But as time went on, we found little tricks that brought the flavour back into our dishes, and become confident enough to try those same tricks with Indian dishes.

This butter chicken dish is not traditional. It does not contain garlic, onion, or cream. However, it is still extremely flavourful and delicious! It goes great with some of my other low FODMAP recipes, such as Indian-style okra and Bharta (coming soon).

Some of the low FODMAP swaps in this recipe include green onion instead of onion, garlic oil instead of garlic, and coconut milk instead of cream. I have also added more fresh ginger and more spices than a traditional recipe would.

Yield: 8 servings | Cook time: 45 minutes

Ingredients

To cook the chicken:

• 1 kg chicken breast, chopped into pieces
• 2 tbsp garlic oil
• 2 tbsp minced fresh ginger
• 2 tsp garam masala
• 2 tsp turmeric
• 1 tsp cumin
• 1/2 tsp salt

To make the sauce:

• 1 tbsp garlic oil
• 1 tbsp butter
• 2 tbsp ginger
• 1/2 cup green onion
• 2 tsp garam masala
• 1 tsp cumin
• 1/4 tsp red chilli
• 3 cups crushed tomatoes or passata
• 1/2 tsp salt
• 1 tbsp sugar
• 1/2 tbsp dry fenugreek
• 1/2 cup coconut oil

Instructions

1. In a large skillet over medium heat, heat up the garlic oil, add the minced ginger and sauté for a minute. Then, add the chicken with the rest of the spices and salt. Cook the chicken until it is slightly browned but not completely cooked through, about 10 minutes. Put the chicken and its juices aside.
2. In the same pan, heat up garlic oil and butter. Add ginger and green onion, and sauté for a minute. Add the garam masala, cumin, and chilli and sauté for another minute.
3. Add the crushed tomatoes, salt and sugar. Stir and let cook for about 20 minutes, stirring occasionally. If the mixture gets too thick, add some water or some of the chicken’s juices.
4. Add the chicken to the tomato sauce and let it cook for an additional 10-15 minutes, until completely cooked through.
5. Add the fenugreek and coconut oil, and stir to combine. Turn off the heat, taste, and adjust as needed.

Nutritional Information