- LRN Recipe Box
- 7 Ingredients or Less
- Made with milk products
- Heart Healthy
- Low Calorie
- Low Carb
- Low Sodium
- President's Choice
Recipe developed by Emily Richards, PH Ec
© Heart and Stroke Foundation 2011
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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
Difficulty level: Intermediate
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
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.