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Turkey and bean rice wraps

Colourful and refreshing, these wraps have hints of southwest chili and lime flavour. 
ground meat in a skillet
6 servings / 25 min

Prep 15 min / Cook 10 min

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.

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
Directions
  1. 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.
  2. 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.
  3. 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.
  4. 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.
Nutritional info per serving (1 cup/250 ml)
  • 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
    Added Sugars: 0 g
  • Sodium: 346 mg
  • Potassium: 601 mg

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