Kundapur-Style Chicken Ghee Roast

Ingredients

• boneless skinless chicken thighs1 1/2 lb
• lactose-free plain yogurt1/4 cup
• fresh lemon juice1 tbsp
• ground turmeric1/2 tsp
• kosher salt1 tsp
• dried Byadgi chilies12 med
• dried spicy red chilies4 med
• whole coriander seeds2 tbsp
• whole cumin seeds1 tsp
• whole fennel seeds1 tsp
• whole black peppercorns1/2 tsp
• whole fenugreek seeds1/4 tsp
• cinnamon stick1 small
• whole cloves4 small
• tamarind paste1 tbsp
• ghee6 tbsp
• garlic cloves4 large
• jaggery powder1 tbsp
• fresh curry leaves1 sprig
• kosher saltto taste

Method

1. 01

   Marinate the chicken.

   In a large bowl, whisk together the lactose-free yogurt, lemon juice, turmeric, and salt. Add the chicken thighs, tossing to coat them completely in the bright yellow marinade. Cover and refrigerate for at least 2 hours, or ideally overnight.

2. 02

   Toast the whole spices.

   Heat a dry, heavy-bottomed skillet over medium-low heat. Add the coriander seeds, cumin, fennel, peppercorns, fenugreek, cinnamon, and cloves. Toast them, stirring constantly, until they turn fragrant and slightly darker, about 2 to 3 minutes. Transfer to a bowl to cool.

3. 03

   Wake up the chilies.

   In the same warm skillet, quickly toast the dried chilies for 1 minute just to wake up their essential oils. Transfer them to a bowl and cover them with hot water. Let them soak for 15 minutes to soften.

4. 04

   Blend the Kundapur masala.

   Once the chilies are soft, drain them, reserving a few tablespoons of the soaking water. Transfer the chilies, the cooled toasted spices, and the tamarind paste to a blender or spice grinder. Blend into a smooth, thick, vividly red paste, adding just a splash of the chili soaking water if the blades get stuck.

5. 05

   Extract the garlic flavor into the ghee.

   Place a wide, heavy-bottomed pan or wok over medium heat. Add 4 tablespoons of the ghee and the smashed garlic cloves. Let the garlic sizzle gently in the fat for 4 to 5 minutes, allowing its aromatic oils to infuse the ghee. Once the garlic turns golden brown, use a slotted spoon to remove the cloves and discard them entirely.

6. 06

   Par-cook the marinated chicken.

   Increase the heat to medium-high. Add the marinated chicken pieces to the garlic-infused ghee, shaking off any excess yogurt. Fry the chicken until it is browned on the edges and about 80 percent cooked through, roughly 8 to 10 minutes. Using a slotted spoon, remove the chicken to a plate, leaving the golden fat in the pan.

7. 07

   Fry the spice paste.

   Reduce the heat to medium. Carefully scrape your vibrant red masala paste into the leftover ghee. Cook, stirring constantly to prevent sticking. You must fry the spices until the raw smell vanishes, the color deepens to a dark crimson, and you see the ghee separating and glistening at the edges of the paste, about 8 to 10 minutes.

8. 08

   Unite the chicken and masala.

   Return the chicken and any accumulated juices to the pan. Add the remaining 2 tablespoons of ghee and the jaggery. Toss everything together until the chicken is coated in the glossy, thick masala. Cook for another 5 minutes until the meat is fully cooked and incredibly tender.

9. 09

   Finish with fresh aromatics.

   Turn off the heat. Tear the curry leaves slightly with your fingers to release their oils and stir them into the hot chicken. Let the dish rest for 5 minutes before serving.

Notes

• Why these swaps?

  Garlic is notoriously high in fructans, which are a major trigger for IBS. However, because fructans are exclusively water-soluble, they cannot transfer into pure fats. By sizzling the whole garlic in ghee and discarding the solids, we extract the brilliant, pungent allicin flavor into the oil while leaving the FODMAP carbohydrates behind in the trash. Lactose-free yogurt replaces traditional hung curd, allowing us to keep the tenderizing acidity of the dairy without the bloat, and our 1 tablespoon of jaggery across four servings stays well within the safe Monash threshold.

• The Byadgi chili hunt.

  If you can make it to an Indian grocer, seek out Byadgi chilies. They are famous for imparting an incredibly bright red color without blowing your head off with spice. If you absolutely cannot find them, you can mimic the profile by substituting 1 tablespoon of sweet paprika for color and 1/4 teaspoon of cayenne pepper for heat directly into the blender when making the paste.

• Non-FODMAP Gut Irritants.

  This is a natively rich and spicy dish. While completely Monash-compliant for fermentable carbohydrates, be aware that chili (capsaicin) and high-fat foods (ghee) are known general gastrointestinal irritants. If your system is currently in a high-alert flare-up mode, capsaicin and heavy fats can still trigger urgency and cramping. Scale the dried red chilies down by half, and pair a smaller portion of this chicken with a light, soothing side of steamed white rice.