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Nutrition Facts

Serving Size
Amount Per Serving
% Daily Value
Total Fat 12g35%
 Saturated Fat g%
Cholesterol 20.3mg
Sodium 420mg
Total Carbohydrate 14g18%
 Dietary Fiber 5g6%
 Sugars 5g6%
Protein 17g22%
Prep Time
Cook Time
Total Time

15 min.

45 min.

60 min.



Chicken and Broccoli with Kolhrabi Mash

Low in carbs and full of wonderful flavor this dish is perfect for lots of energy and low sugar. 


2 tbsp. of olive oil
2 kohlrabi (stems and leaves removed ) peeled and cut into chunks
3 chicken breasts
1 lb. of broccoli cut into 1-2 inch chunks
1 shallot diced
1 half of an white large onion diced
1 large garlic clove minced
For kohrabi mash:
1/4 cup of low-fat milk (cow or non-flavored nut milk)
1/2 tbsp. of butter
1 large clove of garlic


1Heat a large cast iron skillet. Add the butter and olive oil with salt and pepper. Once heated add the onion and shallot. Sauté until translucent 5-7mins.)
2Add chicken breasts to skillet and sauté until brown bits appear on the edges of meet (10-12 mins.) Remove the chicken and set aside to cool on a plate to collect all juices. Add the kohlrabi and garlic to hot skillet. Sauté until kohlrabi is tender (10 mins.) Turn heat off and remove skillet.
3Add the kohlrabi sauté to a blender carefully (mixture will be very hot.) Add the butter and let it melt on top of the sauté then pour in milk and add garlic clove. Place lid tightly onto blender and purée until smooth.
4Place skillet back onto burner on medium high, add breasts from plate with all juices that have collected. Add broccoli and place a lid onto skillet to complete cooking (7-10 mins.) Make sure chicken is cooked all the way through, with no pink.
5Plate with 1/2 cup of the kohlrabi pureé and then top with broccoli and chicken breast. Serve hot.