Chicken, Rice, and Mango in Lettuce Wraps

Gluten Free
Dairy Free
Health score
30%
Chicken, Rice, and Mango in Lettuce Wraps
40 min.
4
609kcal

Suggestions


Welcome to a delightful culinary adventure that combines the vibrant flavors of fresh ingredients into a mouthwatering meal! Our Chicken, Rice, and Mango in Lettuce Wraps is a perfect choice for anyone seeking a gluten-free and dairy-free dish that's not only healthy but incredibly satisfying. Ready in just 40 minutes, this recipe serves four, making it an excellent option for both lunch and dinner.

Imagine biting into a crisp, refreshing lettuce wrap filled with tender shredded chicken, sweet mango, and crunchy cucumber, all seasoned with zesty lime vinaigrette. The contrasting textures and flavors make each bite a delicious experience. The fragrant ginger dressing, seamlessly blended to a smooth consistency, adds an aromatic touch that elevates the dish to new heights.

This dish not only pleases the palate but also provides a balanced nutritional profile, with a caloric breakdown that includes a wholesome mix of proteins, healthy fats, and carbohydrates. It’s an ideal choice for busy weekdays or leisurely weekends, offering a healthy, light meal that anyone can enjoy.

So gather your ingredients and get ready to impress your family and friends with this fresh and foolproof recipe! With its playful presentation and bold flavors, these Chicken, Rice, and Mango Lettuce Wraps will surely be a hit at your dining table!

Ingredients

  • 0.8 lb boston lettuce separated
  • cups chicken breast strips/pre-cooked/chopped shredded
  • 0.5  cucumber seedless cored halved lengthwise cut into 1/-thick matchsticks (usually plastic-wrapped)
  • 0.5 cup cilantro leaves fresh chopped
  • 0.3 cup ginger fresh peeled finely chopped (from a 2- by 3-inch piece)
  •  garlic clove chopped
  • cup jasmine rice 
  • 0.3 cup grilled chicken shredded with mesclun salad)
  • lb mangos pitted peeled cut into 1/8-inch-thick matchsticks
  • tablespoons mayonnaise 
  • 0.3 teaspoon salt 
  •  spring onion cut into 3-inch-long thin strips
  • 0.5 cup seasoned rice vinegar 
  • 0.5 teaspoon sesame oil 
  • 0.3 cup soya sauce 
  • 0.5 cup vegetable oil 
  • 1.8 cups water 

Equipment

  • bowl
  • sieve
  • blender

Directions

  1. Wash rice in 3 or 4 changes of cold water in a large bowl until water is clear, then drain well in a large sieve. Bring 1 3/4 cups water and 1/4 teaspoon salt to a boil, then add rice and cook, covered tightly, over low heat until water is absorbed and rice is tender, about 20 minutes.
  2. Remove from heat and let stand, covered and undisturbed, 10 minutes. Fluff rice with a fork and transfer to a bowl to cool to warm.
  3. Purée all dressing ingredients in a blender until smooth, about 1 minute.
  4. Toss shredded chicken with lime vinaigrette.
  5. Put chicken and remaining wrap ingredients in bowls on a large platter with ginger dressing on the side.

Nutrition Facts

Calories609kcal
Protein21.4%
Fat38.64%
Carbs39.96%

Properties

Glycemic Index
84.23
Glycemic Load
30.71
Inflammation Score
-10
Nutrition Score
30.280434525531%

Flavonoids

Cyanidin
0.11mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.95mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.25mg
Myricetin
0.09mg
Quercetin
4.38mg

Nutrients percent of daily need

Calories:608.73kcal
30.44%
Fat:25.99g
39.98%
Saturated Fat:4.52g
28.26%
Carbohydrates:60.48g
20.16%
Net Carbohydrates:56.39g
20.5%
Sugar:17.74g
19.71%
Cholesterol:77.07mg
25.69%
Sodium:1166.87mg
50.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.39g
64.78%
Vitamin K:167.36µg
159.39%
Vitamin A:4341.11IU
86.82%
Vitamin B3:13.05mg
65.27%
Vitamin C:48.47mg
58.76%
Manganese:0.92mg
46.19%
Selenium:31.56µg
45.09%
Vitamin B6:0.83mg
41.54%
Folate:131.92µg
32.98%
Phosphorus:321.29mg
32.13%
Potassium:808.94mg
23.11%
Magnesium:74.23mg
18.56%
Copper:0.37mg
18.49%
Vitamin B5:1.84mg
18.36%
Vitamin E:2.68mg
17.88%
Iron:3.21mg
17.84%
Fiber:4.1g
16.38%
Vitamin B2:0.27mg
15.76%
Vitamin B1:0.2mg
13.36%
Zinc:1.92mg
12.8%
Calcium:94.27mg
9.43%
Vitamin B12:0.3µg
4.95%
Source:Epicurious