Jalfrezi Chicken Thighs with Spinach and Coconut Yoghurt
Jalfrezi is a spicy Indian curry made with tomatoes, peppers and green chilli. Here the sauce doubles as a marinade: the thighs sit in it for a few hours, then bake in it until tender. The spinach only goes in for the last 5 minutes.
Ready-made jalfrezi sauces nearly always contain onion and garlic, and a low FODMAP version is hard to find. Bay’s Kitchen now makes this recipe with its own Tikka Masala Sauce, which is also free from both.
Method
- Put the chicken thighs in a small dish or bowl, pour over the sauce and turn the meat until it is well coated. Cover and leave to marinate in the fridge for 1 to 3 hours or overnight.
- Preheat the oven to 200 °C (180 °C fan). Tip the chicken and sauce into an ovenproof dish and bake for 35 to 40 minutes. To check, cut into the thickest part of one thigh: the meat should no longer be pink inside.
- Meanwhile, toast the flaked almonds in a dry frying pan until golden. Stir half the coriander, the lime zest and the lime juice into the coconut yoghurt. If you are serving rice, put it on to cook now.
- Spread the spinach over the cooked chicken and return the dish to the oven for 5 minutes, until the leaves have wilted.
- Divide the rice, chicken, spinach and sauce between plates. Top each with a spoonful of the lime yoghurt and scatter over the almonds and the rest of the coriander.
Tips
- Some coconut yoghurts and gluten-free flatbreads contain inulin, which usually comes from chicory root. Inulin is high in FODMAPs, so it’s worth checking the ingredients list.
- Almonds are only low FODMAP in small amounts. The 25 g here is enough for two servings, so resist the urge to add more.
