Not only is this tandoori chicken recipe by Becky Excell, Sunday Times best selling author, gluten-free, but it’s also low FODMAP — perfect for enjoying beautifully spiced chicken while being kind to your digestive system.
Ingredients
For the marinade
- 320g natural yoghurt (lactose-free or dairy-free if needed)
- 1 tbsp lemon juice
- 1 tsp allspice
- 1 tsp cayenne pepper
- 1 tsp cinnamon
- 1 tsp ginger
- 2 tsp cumin
- 2 tsp smoked paprika
- 1 tsp garlic-infused olive oil
- 1 tsp black pepper
- 1 tsp salt
- 1 tsp salt
For the chicken
- 4 skinless chicken thigh joints
- 1 large zip-lock bag.
For the garnish
- Fresh chives
- A wedge of lemon
- A little extra yoghurt
Directions
- Remove the skin from your chicken thigh joints if they have any. You can do this simply by firmly holding the joint on a chopping board and peeling it back with your other hand. Place these into a zip-lock bag.
- Grab a medium sized mixing bowl and mix up all the marinade ingredients until smooth. Pour this into the zip-lock bag.
- Mix the marinade around in the zip-lock bag so that all the chicken is well coated. You can leave this anywhere from 1 hour to 24 hours in the fridge. The longer the better obviously, but I leave mine for an hour. Preheat your oven to 200 °C.
- Preheat your oven to 200 °C.
- Place the marinated chicken onto a baking tray. Leave most of the marinade in the back and dispose of it – if the chicken it too thickly coated with the marinade, it’ll form an unwanted layer. We just want a nice, thin layer of marinade on the chicken.
- Place it in the oven for 30-35 minutes. Make sure you use your Thermapen to check that it’s 75 °C in the middle (make sure it’s not touching a bone).
- Serve up with rice, fresh chives, a wedge of lemon and some more yoghurt. Put a little pepper over your rice and enjoy!
