September 2, 2011

Kohlrabi Chicken Salad

Here we are on our last day of the kohlrabi adventure. Most of our kohlrabi has been enjoyed in the raw. Or as art.

But it’s time we enjoy this green veggie in a sandwich. With some curry and paprika. Some Greek yogurt. A pinch of freshly ground black pepper. Some quinoa (for texture). And of course, juicy chicken thigh. Cooked.

I just popped these suckers in the oven at 375 dg F for 45 minutes, until the inside was no longer pink, and mixed it in with the kohlrabi cubes and other ingredients. And in less time than it takes to make a kohlrabi caterpillar, you have a creamy, crunchy, salt-free chicken salad that screams, “hey, this isn’t celery?” Because it isn’t. It’s your new friend, kohlrabi.

It’s a perfect treat for Labor Day BBQs’s, or really any day of the week. And speaking of holidays, I hope you all have yummy plans ahead. I sure do–it’s low-sodium trout fishing time! So we’ll reconvene next Wednesday for some salt-free bagel bites.

Yeah, I said bagel bites. Start your belly engines. And…

Chow on.


  • 1/2 cup white, washed quinoa
  • 4 air-chilled chicken thighs (tip: air-chilled means they are not plumped with saline or extra
  • 2 teaspoons smoked paprika
  • 2 teaspoons curry powder
  • 2 teaspoons cumin powder
  • 1 kohlrabi bulb, antenna removed and cut into small cubes
  • 2 to 3 tablespoons 2% FAGE Greek yogurt
  • Handful currents or raisins
  • Pinch of freshly ground black pepper
  • Pinch of cayenne or red pepper flakes, to taste
1. Preheat the oven to 375 dg F.
2. Put the quinoa and 1 1/2 cups of water into a small pot. Cover with a lid and bring to a boil over medium-high heat. When it is bubbling, reduce the heat to low and cook for 12 to 15 minutes, until the quinoa is plump and fluffy. While it’s cooking, be sure to check on the quinoa and stir to make sure none of the little guys stick and burn on the bottom. Add a bit more water if it is looking too dry.
2. While the quinoa cooks, place the chicken thighs on a oiled or nonstick pan. In a small bowl, mix the smoked paprika, curry, and cumin together and then rub the mixture over the thighs. Put the thighs in the oven to cook for 45 minutes, until the flesh on the inside is no longer pink.
3. Place the quinoa and kohlrabi cubes into a large bowl. Add the yogurt, currents or raisins, black pepper and cayenne. Mix until well combined. And when the chicken is cooked, cut the thighs into chunks and add them to the bowl, mixing all the ingredients again. Cover and place in the refrigerate until you’re ready to eat.
4. To serve, spread onto toasted low-sodium bread or rice crackers. Roll it in a salt-free corn tortilla with some lettuce or arugula, and make it a wrap. Or make it more of a dip and scoop it up with crackers or tortilla chips! Enjoy

HF September 8, 2011 at 5:19 pm

Just discovered your site via The Daily Dish and I love it! I also follow a low-sodium life-style and am always looking for new ideas and, more importantly, new members of our community! Yay!

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