Easy Chicken, Rice and Lentil Wraps

Very Healthy
Health score
100%
Easy Chicken, Rice and Lentil Wraps
20 min.
4
1040kcal

Suggestions


Are you looking for a quick and nutritious meal that the whole family will love? Look no further than these Easy Chicken, Rice, and Lentil Wraps! Packed with protein and bursting with flavor, this recipe is not only healthy but also incredibly satisfying. With a health score of 100, you can feel good about serving these wraps for lunch or dinner.

In just 20 minutes, you can whip up a delicious meal that features tender cubed chicken, hearty lentils, and fluffy rice, all wrapped in a warm flour tortilla. The combination of spices, including chili powder and cumin, adds a delightful kick that will tantalize your taste buds. Plus, the addition of fresh Roma tomatoes and shredded Cheddar cheese brings a burst of freshness and creaminess to each bite.

Perfect for busy weeknights or meal prep, these wraps are versatile and can be customized to suit your family's preferences. Whether you're looking for a quick lunch option or a satisfying dinner, these wraps are sure to become a staple in your kitchen. So gather your ingredients and get ready to enjoy a wholesome meal that’s as easy to make as it is delicious!

Ingredients

  • teaspoon chili powder 
  • cups roasted chicken cubed cooked
  • 11 oz flour tortilla for burritos
  • teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red (cayenne)
  • cup rice white instant
  • 19 oz lentils canned
  • 0.8 cup plum tomatoes chopped (Roma)
  • oz cheddar cheese shredded
  • 0.8 cup water 

Equipment

  • sauce pan

Directions

  1. In 3-quart saucepan, heat water to boiling. Stir in rice; cover.
  2. Remove from heat; let stand 5 minutes.
  3. Stir soup, chicken, cumin, chili powder and red pepper into rice; return to boiling over medium-high heat. Boil about 2 minutes, stirring constantly, until liquid is absorbed.
  4. Divide chicken mixture evenly among tortillas (about 1/2 cup each).
  5. Sprinkle with cheese and tomatoes.
  6. Roll up tortillas.

Nutrition Facts

Calories1040kcal
Protein26.16%
Fat19.56%
Carbs54.28%

Properties

Glycemic Index
40.15
Glycemic Load
22.62
Inflammation Score
-10
Nutrition Score
52.562173838201%

Flavonoids

Catechin
0.47mg
Naringenin
0.3mg
Kaempferol
0.04mg
Myricetin
0.06mg
Quercetin
0.26mg
Gallocatechin
0.19mg

Nutrients percent of daily need

Calories:1039.65kcal
51.98%
Fat:22.42g
34.49%
Saturated Fat:9.26g
57.9%
Carbohydrates:140.04g
46.68%
Net Carbohydrates:95.05g
34.56%
Sugar:6.95g
7.72%
Cholesterol:80.85mg
26.95%
Sodium:835.42mg
36.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:67.48g
134.97%
Folate:793.79µg
198.45%
Fiber:44.98g
179.94%
Manganese:2.48mg
123.98%
Vitamin B1:1.84mg
122.63%
Phosphorus:1072.35mg
107.24%
Selenium:61.94µg
88.48%
Iron:15.77mg
87.63%
Vitamin B3:14.34mg
71.71%
Zinc:9.39mg
62.59%
Vitamin B6:1.16mg
57.78%
Magnesium:214.79mg
53.7%
Potassium:1696.47mg
48.47%
Copper:0.91mg
45.51%
Vitamin B2:0.75mg
44.31%
Calcium:414.96mg
41.5%
Vitamin B5:3.94mg
39.44%
Vitamin A:915.41IU
18.31%
Vitamin K:17.16µg
16.34%
Vitamin C:12.09mg
14.66%
Vitamin E:1.35mg
8.98%
Vitamin B12:0.5µg
8.39%
Vitamin D:0.17µg
1.13%