Low Sodium Chicken Rice Wrap

Delight in the fresh and wholesome flavors of this Low Sodium Chicken Rice Wrap, a perfect option for a healthy and delicious meal. Packed with protein-rich grilled chicken, nutty brown rice, and crisp, colorful vegetables like red bell pepper, cucumber, and carrot, this wrap is nestled in naturally low-sodium lettuce leaves for a light and satisfying alternative to traditional wraps. The subtle seasoning of garlic and onion powder pairs beautifully with a bright squeeze of lime and optional chopped unsalted peanuts for added crunch. With minimal salt and no processed ingredients, this recipe is ideal for those watching their sodium intake without sacrificing flavor. Quick to assemble and perfect for meal prepping or an on-the-go lunch, these wraps are a guilt-free way to celebrate fresh, hearty ingredients!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

In a medium saucepan, combine the brown rice, water, and low sodium chicken broth. Bring to a boil over high heat.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Let the chicken rest for a few minutes before slicing it into thin strips.

Step 6

Prepare the vegetables by slicing the red bell pepper, julienning the cucumber and carrot, and chopping the cilantro.

Step 7

To assemble the wraps, lay out a large lettuce leaf and spoon some cooked rice down the center.

Step 8

Layer a few strips of grilled chicken on top of the rice.

Step 9

Add sliced bell pepper, cucumber, carrot, and cilantro over the chicken.

Step 10

For added texture and flavor, sprinkle some chopped unsalted peanuts if desired.

Step 11

Squeeze a wedge of lime over the top for a burst of fresh citrus flavor.

Step 12

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.

Step 13

Serve immediately and enjoy your healthy, low sodium chicken rice wraps!

Nutrition Facts

Serving size	(1782.8g)

Amount per serving	% Daily Value*
Calories	1235.0

Total Fat 44.2g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 295.8mg	0%
Sodium 650.1mg	0%
Total Carbohydrate 85.6g	0%
Dietary Fiber 18.4g	0%
Total Sugars 14.4g
Protein 128.8g	0%

Vitamin D 17.4IU	0%
Calcium 348.0mg	0%
Iron 10.8mg	0%
Potassium 2734.1mg	0%

*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.

Source of Calories

Fat: 31.7%

Protein: 41.0%

Carbs: 27.3%