Turkey and Bean Rice Wraps

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation

Ingredients

125 mL (1/2 cup) long grain brown rice

250 mL (1 cup) no salt added chicken broth

500 g (1 lb) turkey cutlets or scalloppini

10 mL (2 tsp) canola oil

3 cloves garlic, minced

5 mL (1 tsp) chili powder

2 mL (1/2 tsp) grated lime rind

25 mL (2 tbsp) lime juice

175 mL (3/4 cup) salsa

250 mL (1 cup) corn kernels

250 mL (1 cup) canned cooked black beans, drained and rinsed

25 mL (2 tbsp) chopped fresh coriander

1 head Boston lettuce, leaves separated

Turkey and Bean Rice Wraps

Colourful and refreshing, these wraps have hints of southwest chili and lime flavour. Easily a new family favourite to enjoy for lunches or dinner. Pack the turkey and bean mixture separately and wrap your lunch on site with the lettuce.

Servings: 6

Difficulty level: Intermediate

Nutritional Information

Calories: 244

Protein: 24 g

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 43 mg

Carbohydrate: 28 g

Fibre: 4 g

Sugars: 2 g

Sodium: 346 mg

Potassium: 601 mg

Instructions

In saucepan, bring rice and broth to boil. Cover and reduce heat to low and cook for 25 minutes or until tender and liquid is absorbed.

Meanwhile, cut turkey cutlets into strips crosswise; place in bowl. Add 5 mL (1 tsp) of the oil, garlic, chili powder, lime rind and juice; stir until well coated.

In large nonstick skillet, heat remaining oil over medium high heat and cook turkey stirring for about 5 minutes or until no longer pink inside. Add cooked rice and salsa; stir to coat.

Stir in corn and beans and cook for about 2 minutes or until warmed through. Stir in coriander and spoon into lettuce leaves and roll up to enjoy.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

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