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Low FODMAP Tandoori Chicken


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 8 hours 20 mins
  • Yield: 4 1x
  • Diet: Low Lactose

Description

This tender and juicy low FODMAP tandoori chicken is an easy low FODMAP chicken recipe filled with all kinds of Indian-inspired flavors! Either marinate & grill for a more traditional version, or cook in the slow cooker for a convenient shredded option. 


Scale

Ingredients

  • ½ cup full-fat canned coconut milk
  • 2 tablespoons garlic-infused olive oil
  • 1 tablespoon ground paprika
  • 1 teaspoon salt (save until the end, if using slow cooker instructions)
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger
  • 1 teaspoon ground turmeric
  • ¼ teaspoon cayenne pepper, optional
  • 1 to 1.25 pounds boneless, skinless chicken thighs or breasts

Instructions

Marinate & Grill Option

  1. In a medium bowl (with a lid) whisk together coconut milk, oil, paprika, salt, coriander, cumin, ginger, turmeric, and optional cayenne pepper.
  2. Add chicken and stir until the chicken is well-coated with marinade. Marinate for at least 1 hour, but ideally 8 hours.
  3. When ready to cook, preheat grill or oven broiler. Remove the chicken from the marinade and discard any remaining marinade. Grill (or broil) the chicken until cooked. Chicken is fully cooked when a food thermometer inserted into the thickest part reads 165°F.
  4. Serve chicken warm.

Slow Cooker Instructions (Shredded Chicken Option)

  1. Place coconut milk, oil, paprika, coriander, cumin, ginger, turmeric, and optional cayenne in a slow cooker. Whisk to mix.
  2. Add chicken. Stir until chicken is evenly coated with sauce. Cook on low for 4-6 hours or until the chicken easily shreds.
  3. Once cooked, use two forks to shred chicken into the remaining liquid. Add seasoning to taste. I use less salt for this method, about ½ teaspoon.
  4. Serve chicken warm.

Notes

By ingredients, one serving of this recipe is low FODMAP. Please refer to the Monash FODMAP app for more information about low FODMAP serving sizes of ingredients.

  • Category: Main Dish
  • Method: Grill
  • Cuisine: Indian-Inspired

Keywords: low FODMAP chicken, chicken, grilled, marinade, summer, dairy-free