Bengal Chicken Cups are inspired by various spices from different countries that surround the Bay of Bengal. One night I was reading about the countries in that area, their cuisines, and an idea popped into my head.
I like these any time of year, but my boyfriend says they are “Christmassy” so I make it as an appetizer during the holiday season.
As far as Fodmaps, the items of concern is the phyllo dough. Monash states one sheet is safe, but two sheets is too much. So roughly one and a half sheets of phyllo dough is safe, which is roughly 30 grams. An Athens phyllo dough cup is 3.5 grams each. Using the measurements from Monash gauging the Fodmap levels in the sheets, 8 cups should be safe.
However, Fodmap Friendly says about twice as much is safe. If you’ve already completed the Reintroduction Phase and learned what Fodmaps you can tolerate, you can likely safely each sixteen cups, or possibly more. I use this as an appetizer, to be consumed a couple hours before a meal that has more Fodmaps. How many cups you can have is also determined by how soon after you’re eating additional food and how many Fodmaps will be in that food. You will have to do some math, but such is life to avoid Fodmap Stacking. If you haven’t already, I suggest reading the Monash Fodmap Stacking article and download their app. There is another Monash blog post that also discusses Stacking.
Low Fodmap Bengal Chicken Cups
Ingredients
Chicken
- 1 lb ground chicken
- 1 tsp canola or some other neutral oil
- 1/4 cup finely chopped fresh parsley leaves
Filling mixture
- 1 tsp Freefod Onion Replacer
- 1/2 tsp ground turmeric
- 1/2 tsp ground cinnamon
- 1/4 tsp ground ginger
- 6 saffron threads, torn up
- 1 tsp salt
- 1/2 tsp pepper
- 1 tbsp brown sugar
- 1/4 tsp Aleppo pepper (or sub 1/8 tsp red pepper flakes)
Yogurt topping
- 1 cup low Fodmap yogurt
- 1/8 cup chopped fresh parsley
- 2 tsp garlic olive oil
- 4 tsp lemon juice
- salt & pepper to taste
Serving
- 45 phyllo cups (3 boxes)
- Fresh parsley for garnish
Instructions
- Preheat oven to 350 ℉.
- Mix spices in small bowl. Make yogurt topping and place in fridge until ready to serve.
- Place oil in pan over medium-high heat. Cook ground chicken in pan. Break up chicken as it cooks.
- Cook phyllo cups for 3-4 minutes.
- When chicken has lost all the pink and most water has evaporated, add the spice mixture, stir to combine and cook for a few minutes.
- Reduce heat to medium-low, add parsley and cook for a couple more minutes.
- Remove chicken from heat and spoon into cups and top with small dollop of yogurt. Garnish with fresh chopped parsley.
- Limit to 8 cups, possibly more according to tolerance - see Notes. Do not consume with other Fodmaps, it's best to have these as an appetizer an hour or two before a meal.
These things are soooo good! They absolutely are “Christmassy”, perfect for holiday parties.