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mild and creamy butterless butter chicken recipe low fodmap

Mild And Creamy Butterless Butter Chicken (Low FODMAP)

dairy free gluten free low carb main course paleo recipes
This recipe is republished with permission from Phoebe Lapine’s book, SIBO Made Simple

Indian cuisine can be incredibly soothing for your gut if you avoid the dishes with added cream and lots of butter. Curries and sauces are usually loaded with healthful spices like warming fresh ginger and anti-inflammatory turmeric.

Recipe creator Phoebe Lapine is a food and health writer, gluten-free chef, Hashimoto's advocate, and the voice behind the award-winning blog Feed Me Phoebe. She is also the host of the SIBO Made Simple podcast and author of the SIBO Made Simple Cookbook, which helps those newly diagnosed or chronically fighting SIBO. 

One of the things I learned from Phoebe is that SIBO (small intestine bacterial overgrowth) causes 60% of more of IBS cases. Both SIBO and IBS are common issues amongst hypothyroid patients who struggle with slow gut motility, gut dysbiosis, constipation, and other digestive woes.  

So, if you're struggling with IBS symptoms or SIBO, grab Phoebe's book. One of the first things you'll learn is that a low-FODMAP diet is one of the pillars of treatment. 

Phoebe's Butter Chicken is mild and heat-free, and still relatively creamy thanks to ghee and coconut milk. 

Chef's Tip: If you’re not Low FODMAP, you can use the full can of coconut milk and omit the stock. For lovers of spicy food, add a few pinches of cayenne to the spice mixture, or a halved jalapeño to the sauce as it simmers.

Full disclosure: Some of the links in this post may be affiliate links. As an Amazon Associate, I earn from qualifying purchases. If you choose to purchase a product using one of these links, it will support me and my work at no additional cost to you. 

 

Thyroid-healthy Recipe Highlights:

 

Suggested Accompaniments

Serve Butter Chicken atop whichever accompaniment fits your dietary requirements:

 

 

Mild and Creamy Butterless Butter Chicken (Low FODMAP)

Mild and Creamy Butterless Butter Chicken (Low FODMAP)

Yield: 4
Author: Phoebe Lapine
Prep time: 5 MinCook time: 20 MinTotal time: 25 Min
Gluten-free, Dairy-free, low-FODMAP, Paleo, Low-Carb

Ingredients

  • 4 tablespoons grass-fed ghee, or coconut oil
  • 1 tablespoon ground turmeric
  • 2 teaspoons ground cumin
  • 1 teaspoon garam masala
  • 2 tablespoons minced fresh ginger
  • 2 tablespoons tomato paste
  • 1 cup full-fat coconut milk
  • 1/2 cup low-FODMAP chicken stock (see note)
  • 2 tablespoons freshly squeezed lemon juice, from 1/2 a lemon
  • 1 teaspoon fine sea salt
  • 2 lbs. boneless skinless chicken thighs, cut into 2-inch pieces
  • 1/4 cup roughly chopped fresh cilantro leaves

Instructions

  1. In a large lidded saucepan, heat the ghee or coconut oil over a medium-low flame. Add the turmeric, cumin, garam masala, ginger and tomato paste. Cook for 2 minutes, until a fragrant paste forms.
  2. Carefully stir in the coconut milk, chicken stock, lemon juice and salt. Bring the sauce to a simmer and cook over medium-low heat until slightly reduced and golden in hue, 10 minutes.
  3. Fold in the chicken and continue to simmer over medium heat, stirring occasionally, for 10 minutes.
  4. Place the lid on the pan simmer for another 5 to 10 minutes, until the chicken is tender enough to break apart with your spatula. Serve immediately with the cilantro as garnish.

Notes:

Phoebe's Low-FODMAP Chicken Stock: Take a whole chicken or two carcasses and add peppercorns, lots of herbs, fresh ginger, carrots and celery (less than one stalk per serving is FODMAP-friendly), and any other FODMAP-friendly vegetable scraps you have lying around. OMIT garlic and onions.

 

Serve this atop whichever accompaniment fits your dietary requirements:

  • Basmati rice
  • Cauliflower rice
  • Toasted Quinoa
  • Toasted Buckwheat Groats or Kasha

Nutrition Facts

Calories

663.84

Fat (grams)

46.55

Sat. Fat (grams)

27.08

Carbs (grams)

8.64

Fiber (grams)

1.59

Net carbs

7.05

Sugar (grams)

2.03

Protein (grams)

57.97

Sodium (milligrams)

608.36

Cholesterol (grams)

310.38
 
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