When you need to avoid spicy foods because your gut can’t handle it (or if you’re allergic to chilies) this recipe will satisfy your craving for intense flavor (or if you’re missing Indian food), without being hard on a sensitive or inflamed gut.
As long as you’re at the stage in your healing where you can tolerate some of the stronger spices (like ginger and garlic), this recipe should be okay for you. It’s also a great way to introduce kids to curry! The turmeric in this recipe is also anti-inflammatory.
Jini’s Gut-Friendly Chicken Curry – with Vegan Options
2 Large chicken breasts or equivalent amount of dark meat (or mix of both)
1 diced onion if you can tolerate it (optional)
1 can of coconut milk
2 cups of chicken broth (or use water with a chicken or veggie bouillon cube dissolved into the water)
2 tbsp tomato paste
1 tbsp fresh lemon juice
2 tsp cumin powder
2 tsp garam masala (with no chilies or curry powder added)*
1.5 tsp turmeric
1/2 tsp ground ginger powder
1 tsp Himalayan or celtic sea salt
1 tsp honey
1/2 tsp garlic powder
2 tbsp. grapeseed oil or coconut oil (or ghee) for frying chicken
1 cup frozen peas
To thicken sauce:
1/4 cup cold water
2 tbsp. organic cornstarch
Dissolve cornstarch by stirring briskly into cold water, when completely dissolved, pour mixture into hot curry sauce; stir while pouring in.
1. Beat chicken breast with a wooden mallet to tenderize, then cut into bite-size pieces. If you’re having rice with your curry, then get your rice cooking now. Cooked, sprouted quinoa also pairs nicely with this curry.
2. Melt 2 tbsp oil or ghee in a large frying pan on medium heat. If you have a huge, high-sided pan, or oven-top roaster, then you will be able to make this entire curry in the same pan/pot.
3. If you’re using onion, then add the diced onion to the hot oil and fry for 7 minutes. Then add the chicken pieces and sprinkle with garlic powder and salt to taste. Stir-fry quickly until chicken is browned, then remove with slotted spoon to a large bowl.
4. In the pan where you just cooked the chicken, add the coconut milk, chicken broth, tomato paste, cumin, garam masala, turmeric, ginger and salt. Stir well and whisk to blend, heat to a simmer.
5. When sauce is simmering, stir in the cornstarch/cold water mixture to thicken the sauce.