Mild And Creamy Butterless Butter Chicken (Low FODMAP)

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.

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Thyroid-healthy Recipe Highlights:

• Chicken is a very good source of selenium, which helps to regulate the production of thyroid hormone, convert T4 to T3, and protect the thyroid from stress.
• A 3-ounce serving of chicken provides 84% RDI of the essential amino acid Tyrosine, which the thyroid gland combines with iodine to produce thyroid hormone.
• Turmeric has multiple health benefits for those of us with thyroid disease. It can help protect and heal the intestinal barrier (leaky gut), and reduce inflammation throughout the body, in joints, muscle tissue, and even from GI conditions like Crohn’s, IBS, and ulcerative colitis.
• The powerful anti-inflammatory properties of ginger can help relieve the inflammation and settle the stomach.
• Chinese medicine suggests warming foods like ginger and ginger tea for the treatment of thyroid conditions.
• Coconut products such as coconut milk contain a wide array of vitamins and minerals, in addition to healthy fats known as MCTs (medium-chain triglycerides) or MCFAs (medium-chain fatty acids). Consumption of these fats has been touted for various health benefits such as brain health, weight loss, and cholesterol balance. Coconut can also be a positive dietary substitution for refined carbs and sugar, which can diminish thyroid and overall health.
• Studies have shown that cilantro can help accelerate the body’s excretion of mercury and lead. Heavy metal toxicity from mercury has been linked to an increase in thyroid antibodies, and to thyroid disease. So load up on that garnish – it’s delicious (unless you have the gene that makes cilantro taste like soap) and good for your health.
• Bone Broth is one of the most highly recommended foods for anyone suffering from an autoimmune disease like Hashimoto’s or Graves’. The collagen and glycine can help repair cell damage in the intestinal tract.

Suggested Accompaniments

Serve Butter Chicken atop whichever accompaniment fits your dietary requirements:

• Basmati Rice
• Cauliflower rice
• Toasted Quinoa
• Toasted Buckwheat Groats

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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

This recipe is republished on hypothyroidchef.com with permission from Phoebe Lapine’s book, SIBO Made Simple.

 

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