Low Sodium Chicken Rice Wrap
Discover the perfect balance of flavor and health with our Low Sodium Chicken Rice Wraps, a wholesome, heart-smart recipe that doesn’t skimp on taste. Featuring tender, perfectly seasoned grilled chicken breast, satisfying brown rice infused with low sodium chicken broth, and a vibrant medley of fresh vegetables like crisp cucumber, sweet red bell pepper, and crunchy carrots, these wraps are as nutritious as they are delicious. Wrapped in large lettuce leaves for a fresh, low-carb twist, and finished with a sprinkle of chopped peanuts and a zesty squeeze of lime, this dish is packed with texture and bright flavors. Ready in about an hour for a quick and easy meal, these wraps are perfect for lunch, dinner, or a healthy snack. Whether you’re seeking a low sodium dinner idea or a creative way to use up chicken and rice, this recipe checks all the boxes!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breast
- 1 tablespoon Olive oil
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.25 teaspoon Ground black pepper
- 1 cup Brown rice
- 2 cups Water
- 0.5 cup Low sodium chicken broth
- 8 pieces Large lettuce leaves (like Romaine or Butterhead)
- 1 medium Red bell pepper, sliced
- 1 small Cucumber, julienned
- 1 medium Carrot, julienned
- 0.25 cup Fresh cilantro, chopped
- 0.25 cup Unsalted peanuts, chopped (optional)
- 1 whole Lime, cut into wedges
Instructions
In a medium saucepan, combine the brown rice, water, and low sodium chicken broth. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let simmer for about 35-40 minutes or until the rice is tender and liquid has been absorbed. Fluff with a fork and set aside.
While the rice is cooking, prepare the chicken. Rub the chicken breasts with olive oil and season with garlic powder, onion powder, and ground black pepper.
Heat a grill pan or skillet over medium-high heat. Cook the chicken breasts for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
Let the chicken rest for a few minutes before slicing it into thin strips.
Prepare the vegetables by slicing the red bell pepper, julienning the cucumber and carrot, and chopping the cilantro.
To assemble the wraps, lay out a large lettuce leaf and spoon some cooked rice down the center.
Layer a few strips of grilled chicken on top of the rice.
Add sliced bell pepper, cucumber, carrot, and cilantro over the chicken.
For added texture and flavor, sprinkle some chopped unsalted peanuts if desired.
Squeeze a wedge of lime over the top for a burst of fresh citrus flavor.
Fold the lettuce leaf around the filling to form a wrap and secure it with a toothpick if necessary. Repeat the process with the remaining ingredients.
Serve immediately and enjoy your healthy, low sodium chicken rice wraps!
Nutrition Facts
Calories |
1235 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.2 g | 57% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 650 mg | 28% | |
| Total Carbohydrate | 85.6 g | 31% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 14.4 g | ||
| Protein | 128.8 g | 258% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 348 mg | 27% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 2734 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
