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Chicken and Sautéed Kohlrabi Hash with Bell Peppers – A Delicious Weight Loss Recipe

Last Updated on January 2, 2025 by Arif Chowdhury

Are you tired of the same old meals and looking for something new to excite your taste buds?

Well, get ready to dig into a deliciously unique dish that’s not only nutritious but also incredibly satisfying: Chicken and Kohlrabi Hash!

This delightful recipe combines diced chicken breast with sautéed kohlrabi and colorful bell peppers, creating a dish that’s bursting with flavor and perfect for anyone on a weight loss journey. Let’s dive into the delicious details!

Why This Hash is a Healthy Choice

Nutritional Benefits

When it comes to weight loss, the foods you choose can make a significant difference. Here’s why this Chicken and Kohlrabi Hash is a fantastic addition to your meal plan:

  • Lean Protein: Chicken breast is a star player in the world of nutrition. A 3.5-ounce (100-gram) serving provides about 31 grams of protein and only 165 calories. Protein is essential for muscle maintenance and helps keep you feeling full, which is crucial when trying to lose weight.
  • Low-Calorie Veggie: Kohlrabi is an often-overlooked vegetable that’s packed with nutrients and low in calories. One cup of raw kohlrabi has just 36 calories and is high in vitamin C, fiber, and potassium. Fiber aids digestion and helps you stay satiated, making kohlrabi an excellent weight loss ally.

Eye-Opening Facts

Did you know that studies show a high-protein diet can increase your metabolism by about 80 to 100 calories per day?

Additionally, incorporating more vegetables into your diet can lead to an average weight loss of 1.1 pounds over six months, according to research published in the American Journal of Clinical Nutrition.

With this hash, you’re not just enjoying a flavorful meal; you’re also supporting your health goals!

Ingredients You’ll Need

For the Hash

  • 1 pound boneless, skinless chicken breasts, diced
  • 1 medium kohlrabi, peeled and diced
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Fresh herbs for garnish (like parsley or cilantro)

Cooking Time Overview

  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes
  • Total Time: 40 minutes

Step-by-Step Cooking Instructions

Step 1: Prepare the Ingredients

  • Chop and Dice (15 minutes)
    • Begin by preparing your ingredients. Dice the chicken breast into bite-sized pieces, peel and dice the kohlrabi, and chop the bell peppers. Don’t forget to mince the garlic! This will make cooking a breeze, as everything will be ready to go.

Step 2: Cook the Chicken

  • Sauté the Chicken (10 minutes)
    • In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Once the oil is hot, add the diced chicken.
    • Season with salt and pepper. Sauté for about 7-10 minutes, stirring occasionally, until the chicken is cooked through and golden brown. The internal temperature should reach 165°F (75°C). Once done, remove the chicken from the skillet and set aside.

Step 3: Sauté the Vegetables

  • Cook the Vegetables (10 minutes)
    • In the same skillet, add another tablespoon of olive oil if needed. Toss in the minced garlic and sauté for about 30 seconds until fragrant.
    • Next, add the diced kohlrabi and bell peppers. Cook for 8-10 minutes, stirring occasionally, until the vegetables are tender but still have a bit of crunch. Season with salt and pepper to taste.

Step 4: Combine and Serve

  • Mix Everything Together (5 minutes)
    • Once the vegetables are cooked, return the chicken to the skillet. Stir everything together and let it cook for an additional 2-3 minutes to blend the flavors.
    • Taste and adjust seasoning if necessary.
  • Garnish and Serve (2 minutes)
    • Remove from heat and garnish with fresh herbs like parsley or cilantro for an added burst of flavor and color. Serve hot and enjoy your delicious Chicken and Kohlrabi Hash!

Tips for Success

  • Kohlrabi Prep: When peeling kohlrabi, use a sharp knife to cut off the tough outer layer. The flesh inside is what you want!
  • Customize: Feel free to add other vegetables you enjoy, such as carrots or zucchini, for added nutrients and flavor.
  • Meal Prep: This hash is great for meal prep! Make a big batch and store leftovers in the fridge for easy lunches or dinners throughout the week.

Why This Recipe Works for Weight Loss

One of the biggest challenges people face when trying to lose weight is finding satisfying meals that don’t leave them feeling deprived.

This Chicken and Kohlrabi Hash is a perfect solution. It’s packed with protein and fiber, which helps keep you full and satisfied without excessive calories.

The Power of Vegetables

According to the CDC, incorporating more vegetables into your meals can help with weight management.

Vegetables are low in calories but high in volume, meaning you can eat a larger portion without consuming too many calories. This Chicken and Kohlrabi Hash is a perfect example of how you can create a filling meal that’s good for your waistline.

A Delicious Way to Nourish Your Body

Eating healthy doesn’t have to be a chore, and this Chicken and Kohlrabi Hash proves just that! With its vibrant colors, hearty ingredients, and wonderful flavors, this dish is a fantastic way to nourish your body while still enjoying a satisfying meal.

So, whether you’re on a weight loss journey or simply looking for a delicious dinner option, this recipe is sure to hit the spot. Get cooking and enjoy every flavorful bite!