Flavorful curry seasoned chicken combines with crisp bell peppers, sweet pineapple, crunchy and salty peanuts, unsweetened coconut flakes, and nutty brown jasmine rice all topped with a wonderful, creamy curry sauce for a comforting bowl fit for any meal.
By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. I was not compensated for my time.
Growing up there were a few meals on the menu rotation just about every week. As Mom would make the grocery list, she would ask my siblings and me if there were any meal requests. “Curry Chicken!” was one of those meals that was on repeat, and the inspiration for this recipe.
A couple of years ago, I started following a low FODMAP diet to deal with the weekly stomach pains that left me doubled over in the fetal position and unable to button my pants among a slew of other uncomfortable digestive issues. I met with a gastroenterologist who suggested this approach and referred me to Kate Scarlata, RD to learn all the details.
While I’ve maneuvered my way through the internet on this topic with the guidance of health professionals and use of the Monash University app it was no easy task! Things are continuously being researched and updated, the diet is very specific to each individual (we all have different triggers), and it’s not a “mainstream” way of eating. Because it is not a mainstream way of eating, it can be difficult to eliminate specific triggers if I am not the one doing the cooking.
Nestle Health Science recently introduced me to lowFODMAPCentral.com, and my only complaint is that I wish I had found this resource sooner! It includes educational videos about the diet, tips for following this approach to identify triggers, and delicious low FODMAP-friendly recipes.
Now, let’s talk about this Curry Chicken Rice Bowl.
A common misconception of the low FODMAP diet is that it is bland and tasteless because garlic and onion are high in FODMAPs and therefore not permitted (those are what add TONS of flavor to many dishes). I specifically chose this curry bowl because curry is a spice that is low FODMAP and high in flavor! Not to mention that I absolutely adore anything curry (insert heart-eye emoji here), and I grew up eating a bowl very similar to this dish!
When I was first figuring out this whole low FODMAP thing, I had the most success recreating classic dishes that I knew and love to meet the needs of my sensitive tummy. I recreated this family recipe to meet my needs and satisfy the curry craving of everyone else!
All of the ingredients in this bowl are low FODMAP. The bowl contains curry marinated chicken, pineapple, bell peppers, peanuts, brown jasmine rice, unsweetened coconut, and a flavorful creamy curry sauce on top.
Not only is it packed with flavor, but this bowl is pretty darn simple to make! While the chicken is cooking, boil the rice, assemble all of the other ingredients, and make the sauce. The chicken, rice, and sauce will be done at about the same time, so you can just pop those items in the bowl and top it with the toppings and sauce. Ba-da-bing! Ba-da-boom!
- For the Chicken:
- 1 chicken breast
- 2 tsp yellow curry powder
- 1 tsp extra virgin olive oil
- ¼ tsp salt
- For the Sauce:
- ½ cup lite coconut milk (from the can)
- 1½ tsp yellow curry powder
- ½ tsp salt, or to taste
- For the Bowl:
- ½ cup brown rice, uncooked (I prefer jasmine rice)
- ½ cup pineapple, chopped
- ½ cup bell pepper, chopped
- 2 tsp unsweetened shredded coconut
- 2 tsp dry roasted peanuts
- 2 tsp chopped chives, optional
- Cook the brown jasmine rice according to package directions.
- Preheat the oven to 400 degrees fahrenheit. Spritz a baking sheet with nonstick spray, or line with a silpat or parchment paper to prevent the chicken from sticking.
- In a large zipper top bag, combine the chicken breast, 2 tsp yellow curry powder, 1 tsp extra virgin olive oil and ¼ tsp salt. Shake until the chicken is coated.
- Once the oven is preheated, remove the chicken from the bag and place it on the prepared baking sheet. Bake at 400 degrees fahrenheit for 25 minutes, or until the internal temperature is 165 degrees fahrenheit.
- While the rice and chicken are cooking, prepare the sauce.
- In a skillet, combine the coconut milk, curry powder and salt. Heat over medium heat until it begins to bubble, then reduce the heat, cover and simmer for about 20 minutes.
- Next, place ¼ cup of the chopped pineapple in each bowl and ¼ cup of bell pepper in each bowl.
- When the chicken, rice, and sauce are finished (they should all be done around the same time!) it's time to assemble the bowls.
- To assemble the bowls: add ½ of the rice to each bowl (should be about ½ cup), chop the chicken breast into smaller pieces and divide between each bowl. Top each bowl with 1 tsp coconut, 1 tsp peanuts, 1 tsp chives, and divide the sauce between the two bowls.
Looking for more flavor low on FODMAPs?
Questions of the Day:
- What are some spices you love adding to dishes?
- What was on the weekly meal rotation in your childhood?
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