Easy, healthy and low-FODMAP chicken dinner

Serves 1

2 skinless, boneless chicken thighs cut into bite-sized pieces

1 tbsp garlic oil / olive oil plus 2 whole garlic cloves

1/2 tsp cinnamon

1/2 tsp cumin

1/2 tsp ground coriander

1/2 tsp curry powder

1/2 tsp mild chilli powder

1/2 tsp oregano

1/2 tsp turmeric

Chopped ginger (about 1cm)

1/4 of an aubergine

1/4 of a red pepper

large handful of spinach

1/2 tin chopped tomatoes


200ml chicken stock (optional – often contains onion and garlic so if it doesn’t agree with you just miss it out and add a little boiling water if you think it needs it)

Small cup of brown rice

  1. Put the brown rice on to cook
  2. Pour the oil into a frying pan or wok (with two peeled, whole cloves of garlic if you’re not using garlic oil) on a medium-high heat
  3. Add all the spices
  4. Fry off for a few minutes – it should be lovely and fragrant!
  5. Add the chicken 
  6. Once the chicken is browned, add the pepper, aubergine and spinach – now’s a good time to remove those fiendish garlic cloves before they disintegrate!
  7. Once the veg is soft, add in the chopped tomatoes and stock. Season well.
  8. Simmer until the rice is ready (brown rice takes about 25 minutes) adding water if it becomes too dry
  9. Drain off the rice by rinsing in boiling water 
  10. Serve up and enjoy, adding more spinach if you like!

Love your leftovers…

With the left over aubergine, why not roast it for 45 minutes till soft, adding in a combo of chopped tomatoes, capers, spring onion and feta for the last 15 minutes?

With the left over peppers, try adding to a tuna salad for your lunch or roast with salmon or chicken as part of a traybake

If you don’t use up your piece of ginger, peel it, chop it and freeze it for another time!

The other half of the tin of chopped tomatoes can kept in the fridge in tupperware for another 1-2 days

To vary this recipe for another day, replace the chicken with canned lentils or add in other veg you need to use up, like courgette or spring greens

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s