Low Glycemic Index Recipes - Chicken Hash

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Chicken Hash

A quick and easy low glycemic index recipe for chicken that is quite filling and very tasty.


1 lb boneless, skinless chicken breasts
2 tbsp extra virgin olive oil
2 medium red onions, diced
3 cloves minced garlic
2 medium red bell peppers, cut into cubes
10-12 small new potatos, quartered (or if preferred, 4 regular medium potatos cut into 1/4 inch cubes)
1/2 cup black beans, drained and well-rinsed
1 tsp dried thyme (or substitute 1 tbsp fresh thyme)
1 tsp dried basil (or substitute 1 tbsp fresh basil)
1 tsp paprika
1 tbsp tomato paste
salt/pepper to taste


Preheat oven to 425 degrees.  Season chicken with thyme, basil and salt on both sides.  Bake for 20 minutes or until no pink.  Dice the chicken into large cubes and set aside.

Boil the potatos for approximately 10 minutes and drain. 

Heat 2 tbsp oil in large skillet over medium heat.  Cook onion and garlic until browned and soft.  Add the potatos and cook for another 10 minutes.  Add red peppers and black beans and cook for 2 to 3 minutes.

Add chicken cubes, paprika, salt, pepper and tomato paste to skillet.  Combine well and heat through.

If desired, serve with a little low-fat grated cheddar cheese over top.  
Serves 4 

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