One of my favourite dishes (despite starting the low FODMAP diet for IBS) has to be curry, particularly Wagamama’s Katsu curry, so I thought it was about time I tried my own! When looking for recipe inspiration I flick through lots of recipes online and tend to pick all the best low FODMAP ingredients to make my own version. This was a first attempt, so if you tweak the recipe or think of any other tasty additions I’d love to hear your ideas. I served it with Sainsbury’s new gluten free chicken breasts (which I’d definitely recommend as they were really nice) and basmati rice, but I’m sure it would be equally as tasty with fish or roasted veggies if you’re vegetarian or pescetarian.
I am slowly trying to incorporate more onion and garlic replacements into my meals, or trialling alternative low fodmap options such as the green ends of spring onions or garlic-infused oil – note that garlic oil must be infused not actually containing garlic – I made this mistake once, I poured it all over my meal, and trust me – I certainly won’t be making this mistake again!
The recipe for my low FODMAP, gluten and dairy free katsu curry is below…
Chicken Katsu Curry
- 1 tbsp Garlic-Infused Oil
- 1 Bunch of Spring Onions Green Tips Only
- 2 Large Potatoes
- 3 Carrots
- 1 Chicken or Vegetable Stock Cube I used oxo, to avoid onion/garlic but you can use Kallo if coeliac
- 500 ml Water
- 3 Celery Stalks
- 1 tbsp Ground Cumin
- 1 tbsp Turmeric
- 3 tsp Ground Coriander
- 2 tbsp Soy Sauce (Gluten Free)
- 2 tsp Cayenne Pepper
- 1 tbsp Tomato Puree I'd run out so added a squeeze of ketchup instead!
- 2 Gluten Free Breaded Chicken Breasts Or Breaded White Fish
- 1 Portion of Basmati Rice
For making my Katsu curry, I cheated slightly and made it in my Morphy Richards soupmaker, in which case I put all the ingredients in, selected smooth, and in 21 minutes my sauce was made! The chicken takes 25 minutes in the oven, so I put this in a few minutes prior, and it was a very easy, homemade FODMAP friendly dinner.
However, if you are making the sauce on the hob, start by frying the spring onion tips in the garlic oil, along with the spices, then add the vegetables with the stock and simmer for approx. 20 minutes until all of the vegetables are soft. Use a hand blender to make a delicious, smooth sauce.
When I made this recipe a second time, I couldn’t actually find any gluten free chicken fillets so I made my own! I blended two slices of gluten free bread, dipped the chicken in egg and coated them in breadcrumbs and baked them in the oven for 25 minutes.