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Mild and Creamy Butterless Butter Chicken (Low FODMAP)

This recipe is republished from my book SIBO Made Simple. If you steer clear of the dishes that have added cream and a little too much butter, Indian cuisine can be incredibly soothing for your gut. The curries and sauces are usually packed to the gills with digestive spices, fresh ginger, and anti-inflammatory turmeric. Butter chicken is one of those generic Americanized dishes that leans heavier on the dairy than the spice blend. I kept my version mild and heat-free, but still relatively creamy thanks to ghee and coconut milk. Add a halved jalapeño to the sauce as it simmers or a few pinches of cayenne to the spice mixture if you want more fire. If you’re not Low FODMAP, you can use the full can of coconut milk and omit the stock.

Prep Time 5 minutes
Cook Time 20 minutes
Servings 4
Author Phoebe Lapine

Ingredients

  • 4 tablespoons grass-fed ghee or coconut oil
  • 1 tablespoon ground turmeric
  • 2 teaspoons ground cumin
  • 1 teaspoon garam masala
  • 2 tablespoons minced fresh ginger
  • 2 tablespoons tomato paste
  • 1 cup full-fat coconut milk
  • 1/2 cup low FODMAP chicken stock page 000
  • 2 tablespoons freshly squeezed lemon juice from 1/2 a lemon
  • 1 teaspoon sea salt
  • 2 pounds boneless skinless chicken thighs cut into 2-inch pieces
  • 1/4 cup roughly chopped fresh cilantro leaves

Instructions

  1. In a large lidded saucepan, heat the ghee or coconut oil over a medium-low flame. Add the turmeric, cumin, garam masala, ginger and tomato paste. Cook for 2 minutes, until a fragrant paste forms.
  2. Carefully stir in the coconut milk, chicken stock, lemon juice and salt. Bring the sauce to a simmer and cook over medium-low heat until slightly reduced and golden in hue, 10 minutes. Fold in the chicken and continue to simmer over medium heat, stirring occasionally, for 10 minutes. Place the lid on the pan simmer for another 5 to 10 minutes, until the chicken is tender enough to break apart with your spatula. Serve immediately with the cilantro as garnish.