I have had to start a low FODMAP diet for health reasons. I was really worried that would mean a narrow range of foods (which isn’t good if you blog about food!) and bland flavours. Thankfully, as this Chicken Saagwala will show, that is not the case. There are plenty of ingredients to choose from, I just needed to change my habits and learn new dishes. I do have to be careful as just because the word low is in the diet name, it doesn’t necessarily mean low fat or calorie!
How are all the parents doing out there with first days of school coming up quickly? Our district is still trying to sort out what to do. They have seemed to settle on dividing the schools in half and one group will go two days and the other two days. They are trying to encourage parents drop off students as they need to reduce those taking the bus. The tricky bit round here is there are several hill towns, up to 45 minutes away, that bus into our district. They state bus windows must be open. That can be a problem as we can have winter start in October. I know there aren’t any easy solutions to this surreal year. Universities are starting to reverse their decision to accept students on campus. Our daughter’s school is one of them so we get to have her home for this semester. I feel for her but am also glad she’ll be safer.
Technique for Chicken Saagwala
I found this recipe from A Little Bit Yummy. Of course I changed it but mainly I was trying to use what I had available. It still follows the low FODMAP guidelines. The only ingredient that I couldn’t fine definitive guidance on was the poblano but it didn’t cause me any problems. But just do your research.
We have lost the plot with the mustard greens we are growing so it was great to be able to use this in a recipe. The greens went like gangbusters but the rest of the lettuce we grew decided to be very indifferent to growing. I love gardening but at times there doesn’t seem to be any rhyme or reason.
In a skillet, heat up the olive oil and begin to cook the cubed chicken breast. Add the garlic chives. Cook for a few minutes.
Add the leek, mustard greens and minced ginger. Cook until the greens begin to wilt down. I really like ginger which is why I put in 2 tbsp. If that is too much for you, just reduce the amount.
Add the poblano, diced tomatoes, cumin, turmeric, ground cloves and lemon juice. Bring to a simmer and cook for several minutes so the liquid can reduce a bit. Season with sea salt and pepper.
While I was cooking this, I roasted a sweet potato to accompany this dish. I really enjoyed this dish with the flavours of the fire roasted tomatoes and the bitterness of the mustard greens. I don’t pretend this is full on traditional as if you look at other recipes, there are a few more steps and it looks a lot greener. They also have dairy in it. But I hope you enjoy my version.
A low FODMAP dish with loads of flavour and easy to make.
- 1 chicken breast, skinless and boneless, cubed
- 2 tbsp olive oil
- 1 1/2 tbsp chopped fresh garlic chives
- 1 cup chopped leeks, the green part only 80g
- 1 cup chopped mustard greens 120g
- 2 tbsp minced ginger
- 1 poblano, chopped and seeded
- 14 oz fire roasted diced tomatoes
- splash of lemon juice
- 2 tsp ground cumin
- 1/2 tsp ground turmeric
- 1/4 tsp ground clove
- sea salt and freshly ground pepper to taste
Heat the olive oil in a skillet and begin cooking the cubed chicken. After a couple of minutes add the chives.
Add the mustard greens, leek and ginger. Sautè for a few minutes
Add the rest of the ingredients and simmer for several minutes to reduce the liquid a bit.
To keep this low FODMAP, serve this with something like a roasted sweet potato. If you aren't worried about low FODMAP then naan would be perfect.