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Simple Chicken Summer Samosas (Low FODMAP)

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How I love chicken samosas… and how I missed them! You can find Chicken Samosas or Chamuças de Galinha in every Portuguese cafe menu… or you could make these simple chicken summer samosas from the comfort of your own home!

Further Food Commentary:

This recipe is a great take on summer with a mouthful of flavor. For those sensitive to nightshades or with concerns of inflammation, opt out of the peppers. This recipe can also be transformed into a vegetarian recipe by using potatoes and peas or if tolerant of soy, can use tempeh or crumbled tofu.

By Guramrit Khalsa

Simple Chicken Summer Samosas (Low FODMAP)

Stars ( Reviews)

  • Prep Time:20 minutes
  • Cook Time:15 minutes
  • Servings: 16

Ingredients

8 round rice paper wrappers (for spring rolls) 8.5” / 22cm
10 oz/ 300 gr. lean ground chicken
2 tablespoons ghee (clarified butter) or olive oil
1 garlic clove with skin, crushed (for infusing)
1 teaspoon ginger
big pinch of salt
½ teaspoon cumin seeds
½ teaspoon turmeric
½ teaspoon mustard
1 chili pepper, seeds and membrane removed and minced
1 tablespoon olive oil or ghee
1 medium carrot, diced in small cubes
1 small red or yellow bell pepper, seeded and diced in small cubes
½ cup/ 15 gr. fresh parsley, chopped
1 tablespoon fresh mint, chopped (optional)
1 tablespoon lemon juice

Instructions

1. In a medium sauce pan, infuse the crushed garlic with skin in the ghee (or olive oil) on a fairly low heat for 2 minutes. Remove the garlic clove.
2. Add ground chicken and saute for 8-10 min until chicken is dry and cooked through, stirring occasionally and breaking up lumps. Add ginger and salt and saute for 5 minutes more.
3. For the curry, start by adding the cumin seeds and sizzle them for 30 sec. Add in the turmeric, mustard and chili, give everything a good stir and reduce heat to medium-low.
4. In the meantime, warm olive oil (or ghee) in a deep non stick skillet set over medium-high heat.
5. Add in the diced carrot and bell pepper and sautée for 5-10 minutes, or until cooked and still crunchy.
6. Place the vegetables in the pan where the chicken has been cooking and mix until just combined.
7. Fold in fresh parsley, mint and lemon juice, stir and remove from heat.
8. Pour 2 inches/ 5 cm of warm water into a large shallow dish. One at a time, place a rice paper wrap in the water and let soften, just until it becomes pliable (this step is important! Do not let the paper become completely soggy or the rice paper will split. There should still be some pattern visible on the surface). Remove from water and place rice paper on a clean, flat surface. Using a very sharp knife or a pizza cutter, slice the rice paper circle in half. On each half, place a generous scoop of the filling. Carefully fold it, creating a triangle. Fold the top of the package to seal it, and flip it over. Repeat steps with the remaining rice paper and filling.

1. In a medium sauce pan, infuse the crushed garlic with skin in the ghee (or olive oil) on a fairly low heat for 2 minutes. Remove the garlic clove. 2. Add ground chicken and saute for 8-10 min until chicken is dry and cooked through, stirring occasionally and breaking up lumps. Add ginger and salt and saute for 5 minutes more. 3. For the curry, start by adding the cumin seeds and sizzle them for 30 sec. Add in the turmeric, mustard and chili, give everything a good stir and reduce heat to medium-low. 4. In the meantime, warm olive oil (or ghee) in a deep non stick skillet set over medium-high heat. 5. Add in the diced carrot and bell pepper and sautée for 5-10 minutes, or until cooked and still crunchy. 6. Place the vegetables in the pan where the chicken has been cooking and mix until just combined. 7. Fold in fresh parsley, mint and lemon juice, stir and remove from heat. 8. Pour 2 inches/ 5 cm of warm water into a large shallow dish. One at a time, place a rice paper wrap in the water and let soften, just until it becomes pliable (this step is important! Do not let the paper become completely soggy or the rice paper will split. There should still be some pattern visible on the surface). Remove from water and place rice paper on a clean, flat surface. Using a very sharp knife or a pizza cutter, slice the rice paper circle in half. On each half, place a generous scoop of the filling. Carefully fold it, creating a triangle. Fold the top of the package to seal it, and flip it over. Repeat steps with the remaining rice paper and filling.

Nutrition Information

Per Serving:  Calories: 74; Total Fat: 4 g; Saturated Fat: 1 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 1 g; Cholesterol: 18 mg; Sodium: 78 mg; Potassium: 112 mg; Carbohydrate: 2 g;  Fiber: 1 g; Sugar: 1 g; Protein: 3 g
Nutrition Bonus: Vitamin C: 37%; Vit A: 19%; Iron: 3%; Calcium: 1%
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