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Chicken-Seasoned Quinoa and Artichokes


Chicken-Seasoned Quinoa and Artichokes

Serves: 6

Category: Main Dishes - Non-Vegan
Author: www.drfuhrman.com
Tags: Athletic/Higher caloric, Non-Vegan, Diabetes Reversal

Average Rating: 
Rated by: 10 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

This vegetable-packed quinoa salad uses meat as a seasoning instead of the main ingredient. Using just a small amount of chicken allows meat-eaters to enjoy the flavor without negative health consequences. As a general rule, try to keep your calories from animal products below 5 percent of your total caloric intake.

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Ingredients:

1 (6-8 ounce) chicken breast
1 onion, chopped
3 cloves garlic, minced
10 large shiitake or other mushrooms, coarsely chopped
1 1/2 cups quinoa, rinsed in a fine mesh strainer
1 red bell pepper, cut into thin strips
3 cups low sodium or no-salt-added vegetable broth
1/2 cup frozen peas, thawed
1 (9 ounce) package frozen artichoke hearts, thawed and quartered
1 cup cooked chick peas
1 cup cherry or grape tomatoes, halved
2 cups spinach, chopped
1/4 cup fresh basil, chopped
2 tablespoons lemon juice
black pepper, to taste

Instructions:

Place chicken breast in a sauce pan and add enough water or low sodium vegetable broth to partially cover. Bring to a boil, reduce heat, cover and simmer for 15-20 minutes or until cooked through. Drain, and when cool, shred into pieces.

Heat 2 tablespoons water in a large skillet, add onion, garlic and mushrooms and saute until soft. Add the quinoa, red pepper and vegetable broth. Bring to a boil, reduce heat and cook covered for 15 minutes. Stir in peas and artichoke hearts and continue cooking until quinoa is tender and all liquid is absorbed.

Stir in shredded chicken, chick peas, tomatoes, spinach, basil and lemon juice. Season with black pepper.

Serve warm or at room temperature.

Calories 308; Protein 18 g; Carbohydrates 51 g; Sugars 6 g; Total Fat 4.3 g; Saturated Fat 0.6 g; Cholesterol 16.2 mg; Sodium 133 mg; Fiber 9.4 g; Beta-Carotene 1200 ug; Vitamin C 40 mg; Calcium 85 mg; Iron 4.3 mg; Folate 227 ug; Magnesium 141 mg; Potassium 755 mg; Zinc 2.8 mg; Selenium 14.2 ug

Comments (27):

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PlantHappiness

05/21/2014 11:00 PM

Rated this recipe: (no rating)

While I understand some people do enjoy their meat, and want to include it in their nutritarian journey, I do not. Can I somehow opt out of receiving recipes like this in my email? Thanks.

itinerantfiddler

05/21/2014 11:10 PM

Rated this recipe: (no rating)

It says in the title "chicken flavored." When you see something like that do not open it. The rest of us who are not so snobbish should be able to receive these.

silver789

05/21/2014 11:26 PM

Rated this recipe: (no rating)

This vegetable-packed quinoa salad uses meat as a seasoning instead of the main ingredient. Using just a small amount of chicken allows meat-eaters to enjoy the flavor without negative health consequences. As a general rule, try to keep your calories from animal products below 5 percent of your total caloric intake.

amyan

05/22/2014 12:07 AM

Rated this recipe: (no rating)

Sorry, the idea to comment here was suggested in the member center but I think the comments are better placed in the ideas/feedback section of the discussion forum so I have removed mine. No need to ask for peace or to name call those who don't want dead animal stuff coming to their inboxes Taliban. Personally, I was pretty surprised to get it and I do ignore it in other contexts, like in the recipe guide where all recipes have the right to exist. Just did not want it being sent to me.
This comment was last edited on 05/22/2014 09:30 AM

Mary

05/22/2014 12:34 AM

Rated this recipe: (no rating)

Though i am a vegan myself, I believe this recipe is good for those easing into a healthier life style....this recipe is very well received by my husband who is not a vegan.....to change the recipe up...use tempeh instead of chicken.....

Kendell09

05/22/2014 01:13 AM

Rated this recipe: (no rating)

Kind of like watching TV or going to the movies, if you don't like the show change the channel or don't go to the movie.. In this case delete the file. No room for helping people change their eating habits? I think snobbish was a good choice of words.
This comment was last edited on 05/22/2014 01:13 AM

John

05/22/2014 07:01 AM

Rated this recipe:

This is a sound, healthy recipe containing less than an ounce of meat per serving. An excellent choice for someone easing into the nutritarian lifestyle. As several members of the dietary Taliban have rated it with one star, untasted and on ideological principles alone, I rate it with five. The recipe shows that DrFuhrman.com cares enough about the diversity of its community to post content that appeals to a broader base than strict vegans. I respect the choices that vegans make, and ask that vegans likewise respect the decision that some may make to use animal products as a condiment on an occasional basis. If they do not approve, they should not seek to ruin the experience for others by declaring a meat jihad. We are a community, not a cult.

Shesteepstea

05/22/2014 08:41 AM

Rated this recipe: (no rating)

Peace, people. There's room on this planet for all of us. I believe the first posting was asking if there was a way to opt out. What's wrong with that?

Sarah

05/22/2014 09:02 AM

Rated this recipe:

It's an email distribution list. Your opt out is your delete button. If you're that uptight about seeing and reading words that mean "meat" one can imagine how uptight you are in life generally. May be time to do some self evaluation; just some basic advice that I give myself when I get snippy. Perhaps it would dawn on you the idea to ponder....what can I substitute instead of meat? or I wonder if it tastes good without the meat? I appreciate the recipe as I prefer more veggies than meat but the rest of my family prefers a little meat. The important thing is that we All need to eat healthier and everyone on the distribution list is not vegan.

lee and marvin

05/22/2014 09:47 AM

Rated this recipe: (no rating)

I find this webb site so healing.I too do not want this sent out email.Of all places to leave out animal products this would be my first choice .I have admired this site and treasure what comes in every am.Please reconsider for those of us who have chosen a vegan lifestyle.

KimmyP

05/22/2014 10:34 AM

Rated this recipe: (no rating)

Though I am a plant-based vegan nutritarian, I respect that this is the "recipe" comments section, not "share your lifestyle opinions" section!! If you are well versed in Dr. Fuhrman's diet, you'll note that one can be a nutritarian & still consume a small amt. of animal products. Vegan & nutritarian are not interchangeable words. And yes, this is a website of peace, good health & positivity. This section is for rating recipes. Contact customer service if you have other issues.

gvgebbia

05/22/2014 11:35 AM

Rated this recipe: (no rating)

Childish from the word go. Nothing is more of a turn off that adults acting like children. Time to be big boys and girls tolerant of all.

lbishoff

05/22/2014 04:22 PM

Rated this recipe: (no rating)

I am thankful to see a recipe like this as I have meat eaters in my family and I consume a small amount each week. I think this will be a way to make both of us happy without having to make two separate dinners. Thank you for some variety.

Sharon McK

05/22/2014 06:16 PM

Rated this recipe: (no rating)

So.....how does it taste?

CarolLynn

05/25/2014 09:51 AM

Rated this recipe: (no rating)

So, for those of you who don't want recipes with animal products, I agree with most of the comments here - your delete button is your opt out. And consider this...you've missed your chance to shine by teaching those of us who might still be consuming animal protein, whether by choice or because we are still easing into the nutritarian lifestyle, what our non-animal protein options might be to change up recipes like Mary suggested here and much like substitution suggestions made for other recipes. I'm still in learning mode in some areas and would love positive input in this realm rather than the attitude of "I don't want to receive..." Now, I just get to keep stumbling on my own.

BTW - this does sound like a good recipe. Wonder what it would be like with white beans in place of the chicken, or no chicken at all and maybe extra chick peas to maintain the protein level. Will be watching for other ideas and suggestions or reviews by others WHO HAVE TRIED THIS RECIPE.
This comment was last edited on 05/25/2014 10:23 AM

rosewitha

05/27/2014 08:40 AM

Rated this recipe: (no rating)

Absolutely delicious .... i added some no salt seasoning and left out the tomatoes but had fresh basil from the garden.....mmmmm tasty !!

Mary

05/28/2014 07:45 PM

Rated this recipe: (no rating)

Thanks for the recipe. Helps my meat eater friends eat better

sarah71

06/02/2014 09:53 AM

Rated this recipe:

It was very good. Instead of frozen green peas, we used frozen field peas, instead of chick peas we used crowder peas, and we used a brown rice and quinoa blend (what I had at the house). The chicken was hardly noticeable except in flavor. I think my mom snuck in a chicken boullion cube too. At any rate, we had a more nutritional meal that everyone ate and liked. Thank you Dr. Fuhrman.

CN2Health

07/10/2014 07:19 PM

Rated this recipe: (no rating)

Thank you to KimmyP! Well said. I am looking for comments/feedback on this specific recipe not customer service issues which can be better served by using the "Contact" or "Help" links at top right of page. And to reiterate one thing KimmyP stated: Vegan and Nutritarian are not one and the same. I believe that Dr. Fuhrman states on one of the DVD's that I have seen that eating approximately 3 ounces of meat per week is okay if you are a meat person.

coffeemister1

07/26/2014 05:06 PM

Rated this recipe: (no rating)

My husband and I just got up from the table and enjoyed this delicious recipe made as directed. We simply like chicken. We had a really good chuckle over all of the reviws, too! Leave out the chicken and it still makes a very good dish. :-)
We give it a 5 star.

BrianandTracy

08/10/2014 12:09 PM

Rated this recipe: (no rating)

As a meat eater, I am thankful to receive recipes that include meat every once in awhile.....I don't understand why anyone would be upset over this recipe.... I find it very odd and a little humorous...I mean really...grow up.

BrianandTracy

08/10/2014 12:09 PM

Rated this recipe: (no rating)

As a meat eater, I am thankful to receive recipes that include meat every once in awhile.....I don't understand why anyone would be upset over this recipe.... I find it very odd and a little humorous...I mean really...grow up.

Twinmommie

01/12/2015 07:10 PM

Rated this recipe: (no rating)

Delicious! The whole family loved it! I even forgot the basil and lemon juice on accident... Will,add tomorrow when reheating left overs!

fdfd

01/24/2015 03:08 PM

Rated this recipe:

I made this for dinner last night as a rare "treat" for my husband, who spent his life eating practically nothing but chicken prior to now. I cooked the whole thing in a large pan on the stove top. I didn't in fact, HAVE any chicken on hand, but had some already cooked, sliced and frozen turkey left over from Christmas dinner, so I used that instead. I didn't have frozen artichoke (gosh, I would love to find a bag of that!), so I used artichokes hearts in water in a jar, only a small one. I also didn't have any tomatoes left from the week's cooking, so made the dish without them. All in all, it was very good, and a welcomed dish from my husband. This dish is easy enough to prepare for vegetarians, by preparing and cooking the meat separately. Alternatively, as a nutritarian who rare eats meat, I simply cut myself a small portion of the chucks of turkey, and ate mainly everything else.

cdagmar

09/09/2017 08:01 PM

Rated this recipe:

I had high hopes for this recipe, it sounded very tasty, but instead was bland. I did omit the lemon juice and red pepper, that would not have been an improvement (we're not lemon our red pepper fans). I even tripled the garlic! If I make it again, I will add more garlic, more basil, add oregano, and report back!

This comment was last edited on 09/09/2017 08:03 PM

whoster69

03/03/2018 05:19 PM

Rated this recipe:

I could eat it, but I didn't care for it much.  Seemed to have too much quinoa and not enough veggies.  For having a grain and some chicken it should have tasted better!  2 out of 5.

Cschmitt

04/10/2019 07:33 PM

Rated this recipe: (no rating)

If i'm using baby bella mushrooms instead of Shitake..how many would you use? I'm chopping up the whole box which is about 8oz maybe 2 cups. Is that too much?