Diet Tips:Low FODMAP Chicken Madras with Monash Certified sauce

By SOME Foods

 

Chicken Madras         ............................................................................................. Serves: 4                ............................................................................................. INGREDIENTS 1 jar of SOME Foods Southern Indian Madras 1kg of chicken pieces (bone in, skin on) or 600g deboned chicken pieces 250ml low FODMAP chicken or vegetable stock (guide on how to make your own below) 1/4 cup cornflour (make sure it's 100% corn) 1 Tbsp oil 4 medium carrots, peeled and cut in half 4 small potatoes, peeled and cut in quarters METHOD Preheat the oven to 160°C. Put the cornflour in a shallow bowl and toss in the chicken pieces until lightly and evenly coated. Heat the oil on the stove top in a heavy based casserole dish large enough to fit the all chicken pieces in a single layer. Fry the chicken pieces for about 3 minutes on all sides or until golden. Remove the chicken to a plate for now. Add to the casserole dish a jar of SOME Foods Southern Indian Madras and the stock. Stir to combine and heat until the sauce is bubbling. Add the carrots, potatoes and chicken pieces to the casserole dish and arrange so that the ingredients are mostly covered by the fluid - they don't need to be completely submerged. Put the lid on the casserole dish and place into the pre-heated oven. Cook for about 2 hours if you're using chicken with the bones in and for about 1 hour if you're using deboned chicken, turning the chicken pieces once or twice during this time.  Check the fluid levels when you're turning the chicken and if it's starting to look dry, add a bit of water or more stock if you have some on hand. (We didn't need to add any more to our 30cm casserole dish when we made this recipe.) Remove from the oven and serve with gluten free bread or naan to mop up the sauce that will have thickened slightly from the cornflour.

Diet Tips:Low FODMAP Chicken Stock

By Trish Veitch 

Low FODMAP Chicken Stock  --------------------------------------------------------------- Here is a low FODMAP stock recipe that is easy to prepare and has many versatile uses such as soups, sauces and stews.  Ingredients: 3 chicken frames 8 pints ~4L water 1 bottle 700 mL dry white wine 2 large carrots 6 bay leaves Big handful of assorted herbs (parsley, basil etc.) Method: Place all ingredients in a large pot Add wine and cold tap water ensuring contents are covered with liquid by at least 10 cms (2”) Bring to the boil and reduce heat to very low Simmer for 2 to 3 hours Strain though a colander then strain through a fine sieve Tips: To remove the fat either cool the stock and carefully skim with a ladle OR refrigerate overnight and remove the set fat from the surface The stained stock can be reduced to approximately 1/3 and frozen in containers To use, defrost and add 2/3s of water The chicken breast(s) for the risotto can poached in the simmering stock for ~30 minutes then removed cooled in iced water