Mediterranean Diet Chicken Rice Wrap
Experience the vibrant flavors of the Mediterranean with this wholesome and satisfying Mediterranean Diet Chicken Rice Wrap! Packed with tender, marinated grilled chicken, nutty brown rice, and an array of fresh veggies like juicy cherry tomatoes, crisp cucumbers, and tangy red onions, this wrap bursts with nourishing ingredients. To elevate the flavor, it includes briny Kalamata olives, creamy crumbled feta cheese, and a hint of fresh parsley. Wrapped in a soft whole wheat tortilla, this recipe offers a hearty and healthy meal perfect for lunch or dinner. With its protein-rich, fiber-filled ingredients, and bright, zesty marinade infused with olive oil, garlic, and lemon, it’s a delicious way to embrace the Mediterranean diet. Quick and easy to prepare, these wraps are ideal for your next meal prep or on-the-go dining experience!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 cloves Garlic, minced
- 1 teaspoon Dried oregano
- 1 cup Brown rice
- 2 cups Chicken stock
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 0.5 small Red onion, thinly sliced
- 0.5 cup Kalamata olives, pitted and sliced
- 0.5 cup Feta cheese, crumbled
- 4 pieces Whole wheat tortillas
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by marinating the chicken: in a large bowl, combine 2 tablespoons of olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper. Add the chicken breasts, coat them well with the mixture, and let them marinate for at least 15 minutes.
While the chicken is marinating, prepare the rice. In a medium saucepan, bring the chicken stock to a boil. Add the brown rice, cover, and reduce the heat to low. Cook for about 25 minutes, or until the rice is tender and the liquid has been absorbed. Fluff the rice with a fork and set aside.
Heat a grill pan or skillet over medium-high heat. Add the remaining 1 tablespoon of olive oil. Remove the chicken from the marinade and grill for about 6-7 minutes on each side, or until the chicken is cooked through and browned. Allow the chicken to rest for 5 minutes, then slice into thin strips.
To assemble the wraps, lay a tortilla flat on a plate. Place some brown rice across the center of the tortilla. Top with slices of grilled chicken, followed by cherry tomatoes, cucumber, red onion, olives, and feta cheese.
Sprinkle each wrap with fresh parsley before folding the sides of the tortilla over the filling and rolling them up tightly to enclose the contents.
Repeat the assembly process with the remaining tortillas and ingredients.
Serve the Mediterranean Chicken Rice Wraps immediately and enjoy!
Nutrition Facts
Calories |
2554 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 125.7 g | 161% | |
| Saturated Fat | 32.4 g | 162% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 438 mg | 146% | |
| Sodium | 6145 mg | 267% | |
| Total Carbohydrate | 176.6 g | 64% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 17.6 g | ||
| Protein | 177.0 g | 354% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 991 mg | 76% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 2383 mg | 51% | |
*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.
