Low FODMAP Butter Chicken Tacos
Serves 4
Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian
Prep time: 15 minutes
Cook time: 10 minutes
Ingredients
Butter Chicken / paneer / tofu
- 400g chicken breast, paneer or firm tofu
- 1 Tbsp butter or oil
- 3 Tbsp The Friendly Food Co. Butter Me Up Spice Mix
- 1 Tbsp tomato paste
- 200mL coconut cream
Cucumber Salsa
- ½ Telegraph cucumber
- 1 Tbsp rice wine vinegar
- ½ cup fresh coriander, chopped
- Salt and pepper to season
Yoghurt Sauce
- 1 cup plain greek yoghurt or coconut yoghurt for a lactose free option
- ¼ cup fresh mint, finely chopped
- 1 tsp garlic infused olive oil
- 2 Tbsp lime juice
- Salt and pepper to taste
Method
- Chop the chicken, paneer or tofu into even cubes about 2 cm in size. Note: if you are using firm tofu, you will need to pat dry the tofu first, using a paper towel.
- Heat a non-stick fry pan with butter or oil on medium-high heat. Fry the chicken, paneer or tofu for 5-6 minutes until lightly golden. Remove from heat and set aside.
- To the same pan, add the Butter Me Up spice mix, and cook for one minute until fragrant. Add the tomato paste and coconut cream and simmer for an additional 2-3 minutes until the sauce has reduced. Add back in the chicken/paneer/tofu and gently mix until it is nicely coated. Turn the heat off but leave on the heat with a lid on to keep hot.
- Prepare the cucumber salsa: dice the cucumber into small cubes and add to a bowl along with the rice wine vinegar, coriander and season with salt and pepper. Mix to combine.
- Prepare the yoghurt sauce: by combining the yoghurt, mint, garlic infused olive oil, lime juice and salt and pepper in a bowl. Mix to combine.
- Heat the tortillas for 30 seconds in the microwave or in a small pan on medium heat.
- Assemble the tacos with the tortillas, lettuce, butter chicken and top with the cucumber salsa, followed by a dollop of yoghurt sauce.
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