Chicken Lettuce Wraps with Brown Rice & Peanuts

Minced chicken breast stir-fried with carrot and bell pepper, spooned into lettuce leaves with brown rice and chopped peanuts, for 35 g of protein in a light, high-protein lunch. Whole grain and vegetables ride along without a heavy wrap or tortilla.

Ingredients (1 serving)

• Chicken breast, minced, raw — 120 g
• Brown rice, cooked — 100 g
• Carrot, grated — 50 g
• Red bell pepper, diced — 60 g
• Butterhead lettuce leaves — 80 g
• Peanuts, chopped — 15 g
• Sesame oil — 1 tsp (5 g)
• Low-sodium soy sauce — 1 tbsp (15 ml)

Macros per serving

• Calories: 440 kcal
• Protein: 35 g
• Fat: 16 g
• Carbs: 38 g
• Fiber: 6 g

Key micronutrients

• Fiber: ~6 g
• Magnesium: ~90 mg
• Vitamin C: ~60 mg

Why it earns a spot in the rotation

• High protein from a lean cut. 35 g per serving from minced chicken breast alone, which supports muscle maintenance.
• Whole grain base. Brown rice keeps the carbohydrate complex rather than refined.
• Built-in vegetables. Carrot and red bell pepper add fiber and ~60 mg of vitamin C per serving.
• Lighter than a wrap. Lettuce-leaf wrapping keeps the dish lower in calories than a tortilla version of the same filling.

Sources

• MedlinePlus — Dietary fiber
• NIH Office of Dietary Supplements — Magnesium Fact Sheet for Consumers
• NIH Office of Dietary Supplements — Vitamin C Fact Sheet for Consumers

AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.