Low FODMAP Butter Me Up Protein Bowl

Plate of butter chicken curry with cumin, turmeric rice and salad, with a container of yogurt and jar of The Friendly Food Co Butter chicken spice in the background.

Our Low FODMAP Butter Me Up Protein Bowl is nutritionally balanced to ensure you get the nutrients your body needs. Packed with 30g protein per serve, this meal is satisfying and will help to curb those after dinner sugar cravings none of us need. It’s also ridiculously easy to make!

 

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Serves: 4
Prep time: 10 minutes   Marinating: 2–8 hours
Cook time: 30 minutes
 

Ingredients

Protein

Cumin & Turmeric Rice

  • 1 Tbsp vegetable oil
  • 1 tsp cumin seeds
  • 1 tsp turmeric
  • 1 ½ cups basmati rice
  • 1 tsp The Friendly Food Co. garlic replacement powder (coming soon)
  • 1 tsp The Friendly Food Co. onion replacement powder (coming soon)
  • 3 cups low FODMAP vegetable or chicken broth
  • ½ tsp salt

Yoghurt Sauce

Salad

  • ½ cucumber, diced
  • 2 tomatoes, diced
  • 2 cups baby spinach
  • ¼ cup fresh parsley, chopped
  • ¼ cup fresh coriander or mint, chopped

 

Method

  1. Marinate the chicken / tofu / paneer: Combine 1.5 cups Cyclops Lactose Free Yoghurt, 3 Tbsp of The Friendly Food Co. Butter Me Up Spice Mix, lime juice and tomato paste in a large bowl. Add the diced protein of choice, mix well to combine. Cover and leave to marinade for at least 2 hours or up to 8 hours in the fridge. 
  2. To make the cumin & turmeric rice: In a medium saucepan, heat oil over medium heat. Add cumin seeds and turmeric and cook for 1 minute. Add rice and onion and garlic replacement powders, toss in the spices so all the grains are coated. Add broth and salt and bring to a simmer. Reduce the heat as low as it will go, cover and cook for 18 minutes. Remove the rice from heat, and leave it covered for another 10 minutes. Fluff rice with a fork and serve immediately.
  3. Prepare the yoghurt sauce: Wisk together all the yoghurt sauce ingredients in a bowl. Set aside in the fridge until serving. 
  4. Prepare the salad: Add the salad ingredients in a bowl and toss to combine. 
  5. Remove the marinating protein from the fridge. Heat a drizzle of oil in a large fry pan on medium-high heat. Fry the chicken, tofu or paneer evenly on all sides until cooked. If using chicken, ensure the chicken is cooked through. Remove from the heat once cooked. 
  6. To serve, divide the rice between four bowls, top with the salad, chicken / tofu / paneer and drizzle with the yoghurt sauce.