Mild and Creamy Butterless Butter Chicken (Low FODMAP)

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

Dietary Compliance: Gluten-free, Dairy-free, low-FODMAP, Paleo, Low-Carb

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.

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

If you’re not Low FODMAP, you can use the full can of coconut milk and omit the stock.

on the podcast: cooking and eating for sibo

Here’s some info about the thyroid-healthy ingredients in this recipe:

• 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, which are an indicator of autoimmune disorders such as Hashimoto’s Disease.
• 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

5 from 5 votes

Mild and Creamy Butterless Butter Chicken (Low FODMAP)

Dietary Compliance: Gluten-free, Dairy-free, low-FODMAP, Paleo, Low-Carb

Prep Time 5 minutes

Cook Time 20 minutes

Servings 4

Units

US Customary - Metric

Ingredients

• 4 tbsp grassfed ghee , or coconut oil
• 1 tbsp ground turmeric
• 2 tsp ground cumin
• 1 tsp garam masala
• 2 tbsp minced fresh ginger
• 2 tbsp tomato paste
• 1 cup full-fat coconut milk
• 1/2 cup low-FODMAP chicken stock*, see notes
• 2 tbsp freshly squeezed lemon juice, from 1/2 a lemon
• 1 tsp 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.

Recipe Notes

Check out Phoebe's blog for a quick, easy low-FODMAP chicken stock recipe. (The stock recipe is tip number 1.)

Serve this atop whichever accompaniment fits your dietary requirements:

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

Nutritional Info Print

Nutrition Facts

Mild and Creamy Butterless Butter Chicken (Low FODMAP)

Amount Per Serving

Calories 547 Calories from Fat 333

% Daily Value*

Fat 37g57%

Saturated Fat 23g115%

Trans Fat 1g

Cholesterol 255mg85%

Sodium 900mg38%

Potassium 885mg25%

Carbohydrates 7g2%

Fiber 1g4%

Sugar 2g2%

Protein 47g94%

Vitamin A 259IU5%

Vitamin C 7mg8%

Calcium 50mg5%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.