Low-FODMAP Coconut Chicken Curry with Basmati Rice
This Low-FODMAP Coconut Chicken Curry with Basmati Rice brings together fragrant spices, tender chicken, and fluffy rice in an IBS-friendly feast. Ready in 40 minutes, it’s a balanced meal with 28g protein per serving – no onion, no garlic, no compromise on flavor!Why You’ll Love This✅ Digestion-Friendly – Uses asafoetida (hing) instead of triggering aromatics✅ Meal-Prep Champion – Components stay fresh for 3 days when stored separately✅ Restaurant-Worthy, Homemade Easy – Toasted spices and coconut milk create luxurious depth✅ Macro-Balanced – 480 kcal with 45g carbs + 18g fats for sustained energy
Equipment
- Medium Pot with Lid For cooking basmati rice (needs tight-fitting lid for perfect steam)
- Large Sauté Pan or Dutch Oven For curry (choose heavy-bottomed for even heat)
- Fine-Mesh Strainer For rinsing rice (removes excess starch)
- Wooden Spoon For stirring spices (won’t scratch pans)
- Measuring Tools 1-cup measure + 1-tbsp/spoon set (critical for low-FODMAP accuracy)
Ingredients
For the Rice
- 1½ cups (300g) basmati rice
- 2½ cups (600ml) water
- 1 tbsp coconut oil
- 1 tsp cumin seeds
- ½ tsp salt
For the Curry
- 500 gm chicken breast, cubed
- 1 can (400ml) coconut milk
- 1 tbsp coconut oil
- 1 tsp asafoetida (hing)
- 1 tsp turmeric
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1 cup (100g) spinach
- Salt to taste
Instructions
Cook the Perfect Basmati Rice
- Rinse rice in a strainer until water runs clear (2-3 mins).
- Heat oil in a pot. Toast cumin seeds 30 sec until fragrant.
- Add rice, water, and salt. Bring to boil.
- Cover, reduce heat to low, simmer 12 mins.
- Remove from heat. Let sit covered 5 mins, then fluff.
Make the Coconut Chicken Curry
- Heat oil in a pan over medium-high.
- Sear chicken 5 mins until golden. Remove and set aside.
- In same pan, toast all spices (asafoetida, turmeric, cumin powder, coriander) 30 sec.
- Reduce heat to low. Add coconut milk, stir well.
- Return chicken to pan. Simmer covered 15 mins.
- Stir in spinach until wilted (2 mins). Season with salt.
Serving
- Plate 1 cup rice + ¾ cup curry per serving.
- Garnish with fresh cilantro and lime wedge.
Notes
Nutrition Facts (Per Serving)
| Calories | 480 kcal |
|---|---|
| Protein | 28g |
| Carbs | 45g |
| Fiber | 3g |
| Fat | 18g |
- Timing Tip: Start the curry after the rice has been simmering for 5 mins.
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Low-FODMAP Check:
- Coconut milk: ≤½ cup/serving
- Spinach: ≤75g/serving
- Meal Prep: Store components separately for up to 3 days.