Thursday, October 26, 2017

Low-FODMAP Chicken Pumpkin Curry

Low-FODMAP Chicken Pumpkin Curry  /  Delicious as it Looks

Normally when we think of fall and pumpkins, it's with baked goods, like muffins and pie. This recipe, however, is savory and a little spicy! It takes pumpkin spice to a whole new level. I adapted it from this recipe from Genius Kitchen. I was skeptical, but ended up being blown away by how much flavor the dish has and how tender the chicken is.

Low-FODMAP Chicken Pumpkin Curry  /  Delicious as it Looks

Garam masala is the spice blend that makes this dish so delicious. It's basically like pumpkin pie spice, but with cumin and coriander added to make it savory. Most garam masala blends that can be bought in the store do not contain FODMAPs, like garlic and onion, but check the label just to be sure. Or you can make your own using a recipe like this: Easy Garam Masala.

Canned pumpkin does contains moderate levels of oligos, but 1/4 cup is considered low in FODMAPs, so this recipe should be tolerated by most people with IBS. Be sure to serve it over basmati rice. I found it was really good with steamed broccoli florets on the side. It would be the perfect dish to serve for dinner on Halloween night!

Low-FODMAP Chicken Pumpkin Curry  /  Delicious as it Looks

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Chicken Pumpkin Curry
Low-FODMAP, Gluten-Free
serves 4


1 1/2 pounds boneless, skinless chicken breast, cut into chunks
2 tablespoons lime juice
1 1/2 teaspoons maple syrup
1 teaspoon salt, divided
1/2 teaspoon ground black pepper, divided
1 1/2 teaspoons garam masala
1/2 teaspoon ground cumin
1/2 teaspoon ground paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/4 teaspoon ground turmeric
3/4 cup canned pumpkin puree
3/4 cup canned light coconut milk
3 tablespoons plain yogurt (lactose-free if needed)
1 tablespoon garlic-infused oil (try FODY Food Co.)
1 tablespoon minced fresh ginger root
fresh chopped cilantro
steamed basmati rice

  1. Coat a 13" x 9" baking dish with cooking spray. Place chicken evenly in bottom of dish. In a small bowl, whisk together the lime juice and maple syrup. Drizzle over the chicken. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  2. In a large skillet, combine the dried spices and cook over medium heat until lightly browned and fragrant, about 3 to 5 minutes. Remove from heat and whisk in the pumpkin and coconut milk. Stir in the yogurt, garlic oil, ginger root and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.
  3. Pour pumpkin mixture evenly over top of the chicken and cover tightly with aluminum foil. Place in the refrigerator to marinate for one hour.
  4. Preheat oven to 450 degrees F. Bake chicken covered for 40 minutes.
  5. Sprinkle with cilantro and serve over basmati rice.

Adapted from Genius Kitchen: Tikka Chicken with Pumpkin Curry

You may also like these other low-FODMAP pumpkin recipes:

Low-FODMAP Pumpkin Enchiladas  /  Delicious as it Looks

Low-FODMAP Pumpkin Chocolate Chip Baked Oatmeal Muffins  /  Delicious as it Looks

Disclosure: I am an affiliate of FODY Foods, which means that if you click on any of the links and purchase the product, I receive an affiliate commission. However, please note that I only recommend products that I myself enjoy, am excited about, and that I feel provide value to my readers. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255 "Guides Concerning the Use of Endorsements and Testimonials in Advertising."

1 comment:

  1. Looks so yumy. these dishes recipies are seem so easy for me to try them in my kitchen. you always put yumy recipies here and your prestention for serving food is also so good.