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 free chicken katsu curry is below…
Let me know in the comments if you give it a try or what you think!
1 tbsp garlic infused oil
1 bunch spring onions (green tips only)
2 large potatoes
1 chicken or vegetable stock cube (I used oxo, to avoid onion/garlic but can use Kallo if coeliac)
3 celery stalks
1 tbsp cumin seeds
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
1 microwaveable sachet of basmati white 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, I would start by frying the onions in the garlic oil, along with the spices, then add the vegetables with the stock and simmer for approx. 20 minutes until all the vegetables are soft. Then use a hand blender to make a delicious, smooth sauce.
This recipe makes enough sauce for 4, so you can freeze half for another day.