Mediterranean Diet Chicken Rice Wrap

Elevate your lunch game with these Mediterranean Diet Chicken Rice Wraps, a wholesome and flavorful meal inspired by the vibrant ingredients of the Mediterranean. Juicy, marinated grilled chicken pairs beautifully with fluffy brown rice cooked in savory chicken stock, creating a hearty base. Complemented by a refreshing medley of cherry tomatoes, crisp cucumber, tangy red onion, briny Kalamata olives, and creamy feta cheese, each bite bursts with balanced flavor. Wrapped in a whole wheat tortilla and garnished with fresh parsley, this recipe is not only nutritious but also perfect for meal prep or a quick, satisfying dinner. Packed with lean protein, whole grains, and fresh vegetables, these wraps are an ideal choice for a healthy Mediterranean-inspired meal that’s as delicious as it is easy to make.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Repeat the assembly process with the remaining tortillas and ingredients.

Step 7

Serve the Mediterranean Chicken Rice Wraps immediately and enjoy!

Nutrition Facts

Serving size	(2120.1g)

Amount per serving	% Daily Value*
Calories	2554.1

Total Fat 125.7g	0%
Saturated Fat 32.4g	0%
Polyunsaturated Fat 4.0g
Cholesterol 438.4mg	0%
Sodium 6144.7mg	0%
Total Carbohydrate 176.6g	0%
Dietary Fiber 25.9g	0%
Total Sugars 17.6g
Protein 177.0g	0%

Vitamin D 3.5IU	0%
Calcium 990.6mg	0%
Iron 17.9mg	0%
Potassium 2382.7mg	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: 44.4%

Protein: 27.8%

Carbs: 27.7%