This easy Low FODMAP Instant Pot Butter Chicken boasts delicious flavor and the perfect, creamy consistency. It's also Paleo and Whole30 compliant.
- 2 large boneless, skinless chicken breasts (about 1 pound total)
Low FODMAP Butter Chicken Marinade:
- 2 tablespoons garlic-infused olive oil
- 2 teaspoons garam masala
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon cayenne (more or less depending on your desired heat level)*
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 tablespoons garlic-infused olive oil
- 1/2 cup leek, dark green leaves only
- 1 tablespoon fresh ginger, grated
- 1/2 cup low FODMAP chicken bone broth
- 14 ounce can diced tomatoes with juice
- 1/2 cup coconut cream
- 3 tablespoons ghee
- Fresh parsley, chopped, for garnish (optional)
For Low FODMAP Pot-in-Pot Rice (not Paleo/Whole30)
- 1 cup white basmati or white long grain white rice
- 1 cup cold water
- A minimum of 2 hours prior to cooking (but preferably the night before), dry chicken breasts with paper towels and place in a small mixing bowl. In another small bowl or measuring cup, whisk together marinade ingredients and pour marinade over chicken breasts. Using tongs (and not your hands as the marinade will stain them red), flip chicken breasts as much as necessary to fully coat in the marinade. Cover bowl with plastic wrap and refrigerate until ready to cook.
- When ready to cook, finely-chop leek leaves and grate ginger. Hit the “Sauté” button on your 6-quart Instant Pot Pressure Cooker (or a comparable pressure cooker) and add 2 tablespoons garlic-infused olive oil. Once the display on the Instant Pot reads “Hot,” add leek and ginger and sauté for 2 minutes, stirring frequently.
- Hit “Cancel” on the Instant Pot. Add chicken bone broth and scrape the bottom of the pot clean with a plastic spoon. Add canned tomatoes with their juice to the Instant Pot.
- Follow these instructions very carefully: Remove bowl of marinated chicken breasts from the refrigerator. Remove and discard plastic wrap from the bowl. Using tongs, place chicken breasts on a small plate. Using a spatula, scrape every last bit of marinade from the bowl into the Instant Pot and stir to combine with everything else in the pot. Place chicken on top of tomatoes, ensuring they are not touching the bottom of the Instant Pot but are resting on the tomatoes. Scrape any juices or marinade left from the chicken on the small plate into the pot, close the lid, set the pressure release valve to “Sealing,” hit the "Pressure Cook" or "Manual" button, and set timer for 5 minutes. Turn off "Keep Warm" button. Once the cooking cycle has completed, allow pressure to release naturally for 10 minutes, and then release any remaining pressure. Hit the "Cancel" button.
- Open lid. Using a fresh set of tongs, remove chicken to a cutting board. Using an instant read thermometer, check the temperature of the thickest chicken breast. Chicken must be at least 165° F to be safely consumed. Allow the chicken to rest on the cutting board.
- While the chicken is resting, using an immersion blender, carefully (and slowly if the liquid gets splatty) blend the remaining contents of the Instant Pot until smooth, and set aside to cool. Chop chicken into small, bite-sized pieces (about 1-inch in size). Add coconut cream and ghee to the Instant Pot and stir well to combine. Finally, add chicken pieces and any juices from the cutting board into the pot and stir to coat in the sauce.
- Serve over a starch component, such as the low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes (Paleo and Whole30), basmati rice (low FODMAP but not Paleo/Whole30), or cauliflower rice (Paleo/Whole30 but not low FODMAP).
- UPDATE: Pot-in-Pot Rice: to cook white basmati or long grain white rice along with the chicken (which are low FODMAP but not Paleo/Whole30), you'll need an oven-safe stainless steel or glass bowl (I use this one. It's stainless steel, 1.5-quarts and 7.25 x 7.25 x 3.75 inches in dimension). Pour 1 cup of rice into a fine mesh sieve and rinse with cold water. Pour rice into the oven-safe bowl. Add 1 cup cold water and stir. Place the trivet that comes with the Instant Pot inside the pot on top of the chicken so that it is level (more or less). Place bowl on top of the trivet. Close lid; set timer for 5 minutes. Allow for a 10 minute natural release, then manually release any remaining pressure. Open lid. Wearing hot pads, carefully remove the oven-safe bowl from the Instant Pot. Fluff rice with a fork and serve.
- Cayenne: although generally believed to be low FODMAP in small quantities, cayenne contains capsaicin, giving it its spicy properties, and can be an additional symptom trigger for some people with IBS.
- Chicken breasts: this cooking time is for 2 large chicken breasts that are approximately ½ pound each.
- Pot-in-pot rice: this cooking time works well for white basmati rice or long grain white rice only. Other types of rice may have different results. I also tested brown basmati rice with this recipe, and it came out a bit al-dente but was definitely edible. Regular brown rice requires a much longer cooking time and will not work with this particular recipe. These instructions are adapted from Paint the Kitchen Red's awesome guide on pot-in-pot rice, which includes cook times for a variety of rice types.
- Last updated: 4/30/21 - Cooking time altered; added ingredients and instructions for pot-in-pot rice.
- Prep Time: 10 minutes
- Marinating Time: 2 hours
- Cook Time: 15 minutes
- Category: Dinner
- Method: Instant Pot
- Cuisine: Indian
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