IBS Friendly Chicken Recipe – Coriander Chicken Without Onion or Garlic
This IBS friendly chicken recipe is light, cooling, and deeply nourishing. Made with fresh coriander, turmeric, and lemon juice, it’s perfect for gut healing, inflammation, and clean protein intake. Onion-free, garlic-free, and ideal for IBS and SIBO.
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Mixing bowl
Ingredients
- 500 g chicken skinless, boneless preferred
- 30 g garlic 1 whole garlic bulb, peeled
- 10 g Green Chili
- 1 tsp Turmaric Powder
- 1 tsp Red Chili Powder Only For Color (Not the hot one)
- 1 tsp Salt
- 2 tbsp Olive oil
Instructions
- Peel the garlic and ginger, and wash the green chilies and fresh coriander.
- In a blender, combine garlic, ginger, green chilies, and coriander leaves. Blend into a smooth paste.
- In a mixing bowl, add the chicken pieces.
- Add the prepared coriander paste, red chili powder, turmeric powder, and salt.
- Mix everything well until the chicken is fully coated.
- Let the chicken marinate for 10–15 minutes (optional but enhances flavor).
- Heat olive oil in a pan over medium flame.
- Add the marinated chicken to the pan.
- Stir and cook for 10–15 minutes until the chicken is fully cooked and slightly golden.
- Garnish with fresh coriander and serve hot with rice or salad.
Notes
- This chicken recipe is free from onions and tomatoes, making it ideal for people with IBS or sensitive digestion.
- Fresh coriander not only adds flavor but also supports gut health.
- You can reduce or skip green chilies based on your spice tolerance.
- Garlic can be reduced or swapped with garlic-infused oil if you're following a strict low-FODMAP diet.
- Serve with white rice, gluten-free flatbread, or a simple cucumber salad.
- Best consumed fresh, but can be refrigerated for up to 2 days.
- Blend coriander, lemon juice, and ginger into paste.
- Marinate chicken with paste + spices for 30 min.
- Heat oil, add cumin and bay leaf.
- Cook chicken covered on low for 15–18 mins.
- Serve hot with rice or millet.