I love curry but as many are packed full of garlic, onion and dairy products it can be tricky to find ones to eat that are ok on the FODMAP diet plan. Luckily, it's very easy to make your own flavoursome FODMAP friendly version. This biryani is packed full of IBS soothing ginger and turmeric. I've made it with chicken but you could also use lamb or prawns.
2 skinless chicken breasts, sliced into strips
100g basmati rice
250ml chicken stock (use homemade or check your concentrate is gluten and allium free)
200g chopped FODMAP friendly vegetables of your choice (see the FODMAP diet plan list - kale, courgette and carrot all go well)
1tsp ground turmeric
1 tablespoon mild curry powder
½ tbsp sunflower oil (or garlic oil)
1 thumb sized piece of ginger, finely chopped (or you can use ginger paste from a jar)
Heat the oil in a medium sized casserole dish. Add the chicken, ginger, turmeric and curry powder and stir, cooking on a low heat for 1 minute.
Pour in the rice, vegetables and stock and give everything a good stir. Bring the pan up to a low simmer and then cover and cook for about 20 minutes, stirring occasionally to ensure nothing sticks to the bottom of the pan (or pop the whole covered dish into the oven and bake for 20 minutes at 180C).
Remove the pan from the heat and serve garnished with chopped mint or coriander.