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low FODMAP Chicken and Chickpea Tikka Masala #lowfodmap #healthyrecipe #tararochfordnutrition

Chicken and Chickpea Tikka Masala


  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Cook Time: 16
  • Total Time: 26 minutes
  • Yield: 6 servings 1x

Description

This Chicken and Chickpea Tikka Masala is a simple and fresh remake of one of my favorite Indian dishes, Chicken Tikka Masala. Low FODMAP, gluten free, dairy free.


Ingredients

Scale

1 cup brown rice

1 ½ tablespoons garlic infused olive oil, I like FODY Foods brand

1 lb chicken breast, cut into 1-inch pieces

¼ cup freeze-dried chives

3 tablespoons tomato paste

1 tablespoon freshly grated ginger

1 ½ teaspoons garam masala

2 teaspoons smoked paprika

1 ½ teaspoons ground cumin

1 ½ teaspoons ground turmeric

1 teaspoon ground coriander

¼ teaspoon cayenne

1 teaspoon salt

¼ teaspoon black pepper

1 15 oz can crushed tomatoes

1 cup vegetable broth, for low FODMAP use FODY Foods or homemade

½ cup coconut milk

1 15 oz can garbanzo beans (chickpeas)*

½ lemon juiced


Instructions

In a medium saucepan, cook rice according to package directions.

Heat garlic infused olive oil in a large stockpot or Dutch oven over medium heat. Add chicken and chives to the pot and cook until golden on the outside for about 5 minutes.

Stir in the tomato paste, ginger, garam masala, smoked paprika, ground cumin, turmeric, coriander, cayenne, salt, and pepper for about a minute or until fragrant. 

Stir in the crushed tomatoes and broth. Bring to a boil; reduce the heat and simmer until it is slightly thickened. About 10 minutes.

Stir in the coconut milk and garbanzo beans until heated through. Squeeze the lemon over the top of the mixture and stir. 

Serve with rice. 

Notes

*Chickpeas contain a moderate amount of GOS in a 1/2 cup serving, if served according to this recipe, the amount should be within the 1/4 cup low FODMAP limit.

This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University app.

  • Category: dinner
  • Method: stove top
  • Cuisine: indian

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 435.6
  • Sugar: 7.9 g
  • Sodium: 783.4 mg
  • Fat: 12.3 g
  • Saturated Fat: 3.7 g
  • Carbohydrates: 48.7 g
  • Fiber: 7.9 g
  • Protein: 32.8 g

Keywords: tikka masala, homemade takeout, dinner, low fodmap, dinner