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This Tomato Chicken Curry is super savory with a nice assortment of vegetables (get in those micro-nutrients!) and a refreshing hint of ginger. Using boneless, skinless chicken thighs, it comes together quickly. And unsweetened coconut milk adds the perfect amount of creaminess.
This curry is absolutely delicious with rice (if you can tolerate it!). But I also enjoy eating it on its own, poured over some salad greens since there’s plenty of carbs from the potato! This dish is Low FODMAP (always), and Whole30 (without the rice of course), and can also be made Paleo if you substitute the Yukon Gold potato for your favorite sweet potato. Now let’s get into it!
What You’ll Need
Cutting Board, Potato Peeler & Knife – To trim the chicken thighs & chop all the vegetables.
Sauté Pan & Cooking Utensil – For cooking the curry.
Medium Plate or Bowl – To store chicken thighs after browning.
About the Ingredients & FODMAP Content
Fresh Ingredients
Boneless, Skinless Chicken Thighs – Using boneless chicken thighs makes this recipe quick! I wouldn’t recommend using chicken breast as they will likely dry out in the cooking process, but definitely swap if that’s what you prefer. You can also use bone-in chicken thighs, but it will likely double the amount of time needed to cook the thighs through. Since FODMAPs are carbohydrates, there are none present in chicken.
Garlic-Infused Olive Oil & Green Onion – My favorite flavor bomb duo! If using a store-bought garlic-infused olive oil, make sure yours is actually FODMAP friendly, as many brands prepare the oil in ways that allows FODMAPs into the final product. If you want to learn more about this, read this article by FODMAP Everyday. My favorite store-bought oil is the one by Garlic Gold. For green onion, be sure to only use the green tips as the white portion is high FODMAP.
Carrots & Broccoli – My vegetables of choice for this curry. Feel free to swap these out to your preference, like with zucchini or red bell pepper. There are no detectable FODMAPs in carrots, and broccoli is low FODMAP in 3/4 cup servings.
Yukon Gold Potatoes – I love Yukon Gold potatoes for its luxurious, creamy texture. But feel free to swap for your potato of choice. If you’re strictly Paleo, sub sweet potato. There are no detectable FODMAPs in regular potatoes. And sweet potatoes are low FODMAP in 1/2 cup servings.
Fresh Ginger – A small amount adds a refreshing element to all the savory flavors. There are no detectable FODMAPs in ginger.
Pantry Ingredients
Low FODMAP Curry Powder – Be sure to find a curry powder that does not have hidden FODMAPs, like garlic or onion. My go-to is by Morton & Bassett, which is typically available at many normal grocery stores!
Canned Diced Tomatoes – Adds to the base of the curry. 3.25 ounces or 3/5 of a cup is low FODMAP.
Low FODMAP Chicken Broth – If using a store-bought, be sure there are no hidden FODMAPs, like garlic or onion. I’ve been able to find low FODMAP chicken broth at a variety of places, including Whole Foods (365 brand), Sprouts, and my normal local grocery store. If in doubt, order the chicken soup base from Fody Foods.
Unsweetened Coconut Milk – Adds a slight creaminess to the broth.
If you try this recipe, definitely let me know by leaving a comment or tagging me on Instagram, @thefodmapfactor. I absolutely love it when you guys try my creations, and I’d love to know if you enjoy them as much as I do! 🙂
Looking for other savory curry dishes? Try my Thai Green Curry if you want something with a Southeast Asian flair. Try my Coconut Curry Chicken Soup if you want something a little less viscous. Or if you want something a little drier, try my Chicken Coconut Curry Noodles.
Tomato Chicken Curry – Low FODMAP, Whole30, Paleo-Friendly
Ingredients
- 4 boneless, skinless chicken thighs trimmed
- salt & pepper to taste
- 2 tablespoons garlic-infused olive oil
- 2 small carrots cut into 1/2-inch pieces
- 2 cups broccoli cut into bite-sized pieces
- 3-4 small Yukon gold potatoes peeled & quartered, sub sweet potato for strict Paleo
- 1-½ tablespoons low FODMAP curry powder
- 1 tablespoon minced ginger
- 1-14.5 ounce can diced tomatoes
- 1-¼ cup low FODMAP chicken broth
- ¾ cup unsweetened coconut milk
- ½ cup chopped green onion tips
- additional salt & pepper to taste
- additional splash of garlic oil optional
- cilantro for garnish optional
Instructions
- Season chicken thighs with salt and black pepper. Heat garlic-infused oil in a deep skillet over medium-high heat. Add chicken and brown for 2-3 minutes per side. Transfer to plate and set aside.
- Reduce heat to medium and add carrot and potatoes. Cook for 3-4 minutes, until carrot starts to brown slightly.
- Stir in curry powder and ginger to heat briefly, for ~15 seconds, before adding broccoli, diced tomatoes, chicken broth and coconut milk. Mix to combine ingredients thoroughly, scraping the bottom of the pan to free any charred bits. Return chicken thighs to the pan.
- Ensuring chicken thighs are covered with liquid, bring to a boil before reducing heat to low. Cover slightly and simmer for 10-15 minutes until chicken is cooked through, reaching an internal temperature of 165°F. In the last few minutes of simmering, stir in green onions.
- Add additional salt and pepper as needed, and a splash of garlic oil for extra flavor if using. Eat on its own with salad greens or with rice. Top with cilantro if using.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.