Butter Chicken Meatballs and Veggies (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Keto Friendly • Serves 4 • Ok to make ahead: Steps 1-4

The sauce is the main event here. So easy to make and so delicious you could put it on anything! The Indian seasoning is not only incredibly flavorful, but it’s also a great boost for your gut biome. Quick and easy to make, this is a perfect weeknight meal. And, if you’re watching your carbs, you can make it very low-carb by using pork panko and serving over spaghetti squash, zoodles, or other low-carb base instead of rice. Pour that sauce over the top and it will bring it all together perfectly.

Ingredients

1 pound ground turkey, pork, or chicken

1 large egg

1/2 cup gluten-free panko crumbs (or pork panko for lower carb version)

2 heaping tablespoons fresh ginger, grated and divided

4 teaspoons gluten-free soy sauce, divided

1/2 teaspoon each, Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

3/4 cup chopped leek greens

3/4 cup chopped green onion greens

1 tablespoon garam masala OR 2 teaspoons cumin and 1/4 teaspoon allspice

2 teaspoons curry powder

1/2 teaspoon turmeric

1/4-1/2 teaspoon cayenne pepper (more or less to taste)

4 ounces tomato paste

1 can (14 ounces) full-fat coconut milk (I like Thai Kitchen)

1/2 cup lactose-free plain yogurt

1 medium zucchini, chopped

1 medium summer squash, chopped

1 bunch baby bok choi (or baby spinach) chopped

3 tablespoons salted butter

1/2 cup cilantro, chopped (plus more for serving)

Steamed rice, spaghetti squash, or zoodles for serving

Red pepper flakes (optional) for serving

Directions

(1) Prepare: Preheat the oven to 450 degrees F. Line a baking sheet with parchment. Chop the leek greens and green onion greens. Grate the ginger. Chop the veggies. Measure the spices into a small bowl and stir to blend.

(2) Make the meatballs: Add the ground meat, egg, panko crumbs, 1 tablespoon of grated ginger, 2 teaspoons of soy sauce, and 1/2 teaspoon each of salt and pepper to a bowl and blend together with your hands (messy but works well). Coat your hands with a bit of olive oil, and roll the meat into tablespoon-sized (or smaller) balls (1 pound of meat will make about 15-20 meatballs), placing them on the prepared baking sheet.

(3) Bake the meatballs: Transfer the pan to the oven and bake for 15 minutes or until the meatballs are browned on the bottom and cooked through (feel free to turn them while cooking if you want them more evenly browned).

(3) Make the sauce: Heat the garlic-infused olive oil in a large skillet over medium heat. Add the leek and green onion greens and cook 3 - 5 minutes or until the leeks are soft but not browned. Add the remaining 1 tablespoon of grated ginger and cook another 3 minutes. Sprinkle on your spice blend (the garam masala (or cumin and allspice), curry powder, turmeric, and cayenne) and cook for about 1 minute.

(4) Finish: Add the tomato paste, coconut milk, 1/2 cup water, and the remaining 2 teaspoons of soy sauce. Stir to combine, bring the sauce to a boil, and cook for 5 minutes, scraping down the sides of the pan periodically, until the sauce thickens slightly. Stir in the yogurt and butter. Add the chopped zucchini, summer squash, and bok choi or spinach. Stir to combine, then add the meatballs. Spoon the sauce over the meatballs and cook, stirring occasionally, until the sauce thickens slightly, about 5 minutes. Remove from the heat and stir in the cilantro (if using).

(5) Plate and serve: Serve the meatballs and sauce over bowls of steamed rice, my Fancy Oven Rice, spaghetti squash, or zoodles. Sprinkle each bowl with cilantro and red pepper flakes.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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