Mild Chicken Curry with Rice and Carrots

Name: Mild Chicken Curry with Rice and Carrots
Prep time: 40 min
Ingredients: 500 g chicken breast; 3 medium carrots (approx. 300 g); 200 g basmati rice; 200 ml light coconut milk; 300 ml vegetable or chicken stock (no added onion or garlic); 1 tablespoon olive oil; 1 teaspoon mild curry powder; 1 teaspoon ground turmeric; ½ teaspoon freshly grated ginger (or ground ginger); 1 teaspoon ground coriander; Salt and freshly ground black pepper; A few fresh coriander leaves to serve (optional); **Low-FODMAP variation (IBS):**; Replace the usual onion and garlic with 1 tablespoon of garlic-infused olive oil; Use the green tops of 2 spring onions for flavour

A gently simmered curry, rich in lean protein and soft fibre, to soothe digestion and keep your gut happy.

40 min Easy Published on May 29, 2026

Ingredients

500 g chicken breast
3 medium carrots (approx. 300 g)
200 g basmati rice
200 ml light coconut milk
300 ml vegetable or chicken stock (no added onion or garlic)
1 tablespoon olive oil
1 teaspoon mild curry powder
1 teaspoon ground turmeric
½ teaspoon freshly grated ginger (or ground ginger)
1 teaspoon ground coriander
Salt and freshly ground black pepper
A few fresh coriander leaves to serve (optional)

Low-FODMAP variation (IBS):

Replace the usual onion and garlic with 1 tablespoon of garlic-infused olive oil
Use the green tops of 2 spring onions for flavour

Instructions

Preparation Steps

Prepare the ingredients. Rinse the basmati rice thoroughly under cold running water until the water runs clear — this removes excess starch and makes the rice easier to digest. Drain and set aside. Peel the carrots and slice them into rounds or half-rounds roughly 5 mm thick, so they cook evenly. Cut the chicken breasts into 3–4 cm chunks.
Cook the rice. In a medium saucepan, bring 400 ml of salted water to the boil. Add the drained rice, reduce the heat to low, cover and cook for 10–12 minutes until all the water has been absorbed. Remove from the heat and leave to rest, covered, for 5 minutes, then fluff gently with a fork. Keep warm.
Toast the spices. In a large sauté pan or casserole dish, heat the olive oil over a medium heat. Add the mild curry powder, turmeric, ground coriander and grated ginger. Stir constantly and cook the spices for 1–2 minutes — this process, known as blooming the spices, releases their aromas and helps the fat absorb their flavour. Keep the heat gentle to medium and take care not to let the spices burn.
Sear the chicken. Add the chicken chunks directly into the spiced oil. Stir well to coat each piece thoroughly. Cook over a medium heat for 4–5 minutes, stirring regularly, until the chicken is golden on all sides but not yet cooked through to the centre. This brief cooking over a moderate heat keeps the chicken tender.
Add the carrots and liquid. Stir the carrot slices into the pan. Pour in the warm stock and the light coconut milk. Stir gently to combine everything evenly. Bring to a gentle simmer, then immediately reduce the heat to low.
Simmer gently. Partially cover the pan and leave to simmer on a low heat for 18–20 minutes, stirring occasionally. The carrots should be tender when pierced with the tip of a knife, and the chicken cooked through completely. This slow, gentle cooking is key: it softens the fibres in the carrots, making the dish easier on the gut, and prevents the chicken from drying out.
Adjust the seasoning. Towards the end of cooking, taste the sauce and adjust the salt, pepper and spices to your liking. If the sauce seems too thin, leave it to simmer uncovered for a further 3–5 minutes to reduce slightly. It should lightly coat the chicken and carrots.
Plate and serve. Spoon the basmati rice into shallow bowls. Ladle the chicken and carrot curry over the top along with its sauce. Scatter over a few fresh coriander leaves if you like. Serve immediately.

💡 Gut-Friendly Tip

For even more comfortable digestion, eat this dish slowly and chew thoroughly, and avoid serving it piping hot — a warm rather than very hot temperature is gentler on the stomach than food eaten quickly and at high heat.

🌿 Low-FODMAP Adaptation (IBS)

If you are in the elimination phase or sensitive to garlic and onion, simply replace these aromatics with 1 tablespoon of garlic-infused olive oil (warm the oil with a whole clove of garlic, then remove the garlic before adding the spices) and add the green tops of 2 spring onions, finely sliced. These swaps preserve all the flavour while significantly reducing the FODMAP load of the dish.

❄️ Storage

This curry keeps well in the fridge for 2–3 days in an airtight container. Reheat gently in a saucepan with a splash of stock if the sauce has thickened. It can also be frozen (without the rice) for up to 1 month.