Thai Green Curry
low fodmap - garlic and onion free
Thai green curry is one of my faves.
This super healthy Thai green curry is fragrant, fresh and bursting with flavour.
The best bit is if you're following a low FODMAP diet or have had to cut onion and garlic from the diet, you CAN make a low FODMAP onion and garlic free green Thai curry. CRAZY.
(Note - coconut milk should be eaten in low quantity or even avoided from some people following low FODMAP)
METHOD
First chop the chillies, keep the seeds if you want an extra kick :-) Use 1 or 2 depending how hot you like it. If you are using lemongrass stick, cut one up into small rings, keep one whole.
First in a pestle and mortar grind together the chillies, lemongrass, ginger, asafoetida, coriander, cumin, salt + pepper
NOTE: Asafoetida is a replacement for garlic flavour
If you have the other ingredients available, add the turmeric, fresh coriander & kefir lime leavers. Grind and mix as much as possible to get a paste.
If you don't have kefir lime leaves, add 1/2 lime juiced and some lime peel to the sauce.
TIP: If it's too dry add a squeeze of lime to the paste. Personally I prefer grinding dry ingredients. I keep tubes of lemongrass.coriander and ginger in the cupboard to make it easier.
INGREDIENTS
PASTE
- 1 or 2 green or birdseye chillies
- 2 sticks lemongrass or 1 tbs ready lemongrass
- thumb of ginger, or 1 tbs ginger paste NOT GROUND GINGER
- 2 tsp asafoetida
- 2 tsp coriander seed
- Lime juice
- 1/2 tsp cumin
- 1/2 tsp salt
- 1/2 tsp pepper
If available:
- 1 tsp Turmeric
- small bunch of fresh coriander
- 2 kefir lime leaves
Light or regular coconut milk 1 tsp Fish sauce1/2 tsp sugarcoconut oil, or spray oil of choice
Chicken or prawns
Vegetables of choice:Broccoli, sugar snap peas & baby corn
Low FODMAP: Courgette & yellow peppers
Now, on a medium heat, warm some oil in a large frying pan or wok. Start adding all the ingredients when the oil starts to sizzle.
1. Add 1/2 the paste
2. Add the chicken/prawns - give a little stir
3. Add all the veggies (if there's a vegetable like broccoli going in, put this in first before the meat as takes longest to cook)
Get the veggies and chicken coated lightly in the paste, pour the entire can of coconut milk over and turn heat down. Stir thoroughly
Add the rest of the paste, the fish oil, a squeeze of lime and 1/2 tsp sugar. Stir and slowly bring heat back up to bubbling.
Ideally you would put a lid over this, to prevent too much moisture leaving but if not you can add water if needed.
Note - it's fine to add coconut milk in while chicken is still pink on outsides. You're essentially boiling the chicken in the coconut milk.
Finally, once chicken cooked through and vegetables cooked to your liking, take off the heat. I often have as a soup or serve with jasmine or long grain basmati rice
Tip: Coconut milk light is a fab option for a lighter meal and you're aiming to lose weight.
Enjoy, Hannah x.