Delicious & Easy Pineapple Chicken and Rice Wraps: Your Go-To Weight Watchers Friendly Meal with Flatout Bread
Flatout breads have become an absolute staple in my kitchen, transforming my weekly menu with their incredible versatility. For anyone following a Weight Watchers (WW) lifestyle, or simply looking for healthier, quick meal options, these wraps are a game-changer. I’ve had the pleasure of collaborating with Flatoutbread to develop a variety of delightful recipes using their diverse range of wraps and flatbreads, and my endorsement comes from genuine passion. Their products seamlessly integrate into a healthy eating plan, making it effortless to create satisfying, low-point meals and snacks.
When time is of the essence but flavor is non-negotiable, wraps for dinner emerge as a brilliant solution. This particular recipe for Pineapple Chicken and Rice Wraps perfectly exemplifies this philosophy. It’s a vibrant, sweet-and-savory dish that bursts with taste, proving that quick meals don’t have to compromise on deliciousness. The best part? These wraps require only 10 minutes of preparation time and clock in at a mere 5 Freestyle SmartPoints per wrap, making them an ideal choice for a balanced diet. To experience the magic yourself, be sure to utilize Flatout’s handy store locator to find where you can purchase your own Flatout breads and embark on your culinary adventure.
Why Flatout Bread is a Must-Have for Healthy Eating
Flatout breads are much more than just a carb source; they are a foundation for creative and healthy eating. Their thin, flexible nature makes them perfect for wraps, pizzas, quesadillas, and countless other dishes, all while keeping calorie and carbohydrate counts in check. For those tracking points with Weight Watchers, Flatout’s range, especially their Light Originals, offers an excellent low-point alternative to traditional bread, allowing you to enjoy your favorite flavors without derailing your progress. They’re packed with fiber, which aids in satiety and digestion, making you feel fuller for longer. This nutritional profile, combined with their incredible taste and texture, makes them an indispensable ingredient for anyone prioritizing health and convenience.
Whether you’re crafting a quick lunch, a satisfying dinner, or a wholesome snack, Flatout provides the perfect canvas. Their ability to hold a variety of fillings without tearing, coupled with their subtle flavor that complements any ingredient, makes them superior to many other wrap options. This versatility is key to maintaining an exciting and diverse menu, preventing meal fatigue, and making healthy eating a truly enjoyable experience.
Pineapple Chicken and Rice Wraps
Ingredients
- 1/2 Tbsp oil
- 12 oz raw boneless skinless chicken, cut into 1 inch cubes
- 1/4 cup pineapple cooking sauce, If you can not find pineapple sauce you can substitute with sweet and sour sauce
- 1/2 cup fresh pineapple, cut into small pieces
- Pinch of ginger and cayenne pepper
- 4 Flatoutbread wraps, I used the light originals
- 1/2 cup cooked white rice, or rice of your choice
Instructions
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Heat your oil in a frying pan on stove over medium heat.
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Add your cubed chicken and mix around with a fork to make sure all pieces cook. Let cook for 8-10 minutes.
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Add in your pineapple sauce, fresh pineapple pieces and seasonings, let simmer for 5 minutes stirring around with your fork.
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Lay out your flatout wraps and fill each with 2 Tbsp of your cooked rice.
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Dived your chicken mixture up over the 4 wraps.
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Fold your ends in and then fold over one of your long edges and continue rolling til wrap is all rolled up. Cut in two. Makes 4 wraps..
Notes
Smart points- 6 using SP calculator
Points plus- 6 using PP calculator
Nutritional info, per wrap(2 pieces, not incl pineapple) Calories 255…Fat 5.2g…Saturated fat 0.6g…Carbs 27.8g…Fiber 9.1g…Sugars 4g….Protein 29.3g using My Fitness Pal
Additional Info
Ingredients Spotlight: The Perfect Blend of Flavor and Nutrition
Each ingredient in these Pineapple Chicken and Rice Wraps plays a crucial role in creating a harmonious blend of flavors and textures, while also contributing to the meal’s impressive nutritional profile. Let’s delve into what makes this recipe so special:
- Boneless, Skinless Chicken Breast: As a lean protein source, chicken breast is foundational to many Weight Watchers friendly meals. When cut into 1-inch cubes, it cooks quickly and evenly, absorbing the delicious flavors of the pineapple sauce and spices. It provides essential amino acids and helps you feel full and satisfied.
- Pineapple Cooking Sauce: This is where the magic happens! The pineapple sauce infuses the chicken with a sweet and tangy tropical essence. If you’re having trouble finding a dedicated pineapple cooking sauce, a good quality sweet and sour sauce can serve as an excellent substitute, offering a similar flavor profile that complements the chicken beautifully.
- Fresh Pineapple Pieces: Beyond the sauce, adding fresh pineapple chunks elevates the dish with natural sweetness and a delightful texture. The warmth of the cooked pineapple releases its juices, further enhancing the flavor and providing a burst of refreshing taste in every bite. Pineapple is also rich in Vitamin C and enzymes that aid digestion.
- A Pinch of Ginger and Cayenne Pepper: These spices are the secret to adding depth and a subtle kick without piling on extra calories or points. Ginger offers a warm, aromatic note that pairs wonderfully with pineapple, while cayenne pepper introduces a gentle heat that awakens the palate and adds an exciting contrast to the sweetness. You can adjust the amount of cayenne to your personal spice preference.
- Flatout Bread Wraps (Light Originals): The cornerstone of this wrap! Opting for Flatout Light Originals ensures you’re getting a fiber-rich, low-calorie, and low-point wrap that is sturdy enough to hold your generous filling. Their soft texture makes them easy to roll and incredibly enjoyable to eat.
- Cooked White Rice (or Rice of Your Choice): Rice provides a comforting base and adds to the satiety of the wraps. While white rice is specified, feel free to use brown rice, quinoa, or cauliflower rice for added fiber or to further reduce carb intake, depending on your dietary preferences.
Mastering the Preparation: Simple Steps for a Flavorful Meal
Creating these Pineapple Chicken and Rice Wraps is straightforward, making them perfect for busy weeknights. Here’s a more detailed look at the cooking process to ensure perfect results every time:
- Sauté the Chicken: Begin by heating a small amount of oil in a non-stick frying pan over medium heat. Once shimmering, add your cubed chicken. It’s important to stir the chicken frequently with a fork to ensure each piece cooks evenly and browns nicely on all sides. This usually takes about 8-10 minutes, or until the chicken is thoroughly cooked through and no longer pink in the center. Evenly cooked chicken is key for both taste and safety.
- Infuse with Flavor: Once the chicken is cooked, reduce the heat slightly. Pour in the pineapple cooking sauce and add the fresh pineapple pieces, along with your pinch of ginger and cayenne pepper. Stir everything together, making sure the chicken and pineapple are well coated in the sauce. Let this mixture simmer gently for about 5 minutes, continuing to stir occasionally. This simmering time allows the flavors to meld beautifully, thickening the sauce slightly and tenderizing the pineapple. The aroma alone will have your mouth watering!
- Prepare Your Wraps: While the chicken mixture is simmering, lay out your Flatout wraps on a clean surface. Evenly distribute the cooked rice onto each wrap. For this recipe, 2 tablespoons of cooked rice per wrap provides a good balance, but you can adjust this amount based on your preference and point allowance.
- Assemble the Wraps: Carefully spoon an equal portion of your delicious pineapple chicken mixture over the rice on each of the four wraps. Try to distribute the chicken and pineapple evenly across the center of the wrap, leaving a little room on the edges for folding.
- The Art of Rolling: To create a neat and secure wrap, start by folding in the shorter ends of the Flatout bread towards the center. Then, take one of the longer edges and fold it tightly over the filling. Continue rolling the wrap firmly towards the other long edge until it’s completely rolled up into a cylinder. This technique helps keep all the delicious filling contained. Once rolled, slice each wrap in half diagonally for easier handling and a more appealing presentation.
Tips for Success & Creative Variations
This Pineapple Chicken and Rice Wrap recipe is wonderfully adaptable, allowing for various customizations to suit your taste preferences and dietary needs. Here are some tips to make your wraps even better, along with ideas for variations:
- Evenly Cut Chicken: Ensuring your chicken pieces are uniformly sized (around 1 inch cubes) is crucial for even cooking. This prevents some pieces from being undercooked while others are overcooked and dry.
- Don’t Overcrowd the Pan: When cooking the chicken, avoid overcrowding the pan. If you’re making a larger batch, cook the chicken in two smaller batches to allow for proper browning and to prevent the chicken from steaming instead of searing.
- Adjust Spice Levels: The pinch of cayenne pepper adds a gentle warmth. If you love heat, feel free to add a little more. For a milder version, omit it entirely or substitute with a dash of paprika for color without the spice.
- Rice Alternatives: While white rice offers a classic taste, consider brown rice for extra fiber and a nuttier flavor, or cauliflower rice for a low-carb alternative. Quinoa can also be a great high-protein base.
- Add More Veggies: Boost the nutritional content by stirring in some finely diced bell peppers (red, yellow, or orange), shredded carrots, or even some spinach during the last few minutes of simmering the chicken. This adds color, texture, and additional vitamins.
- Protein Swaps: Not a fan of chicken? This recipe would also work beautifully with lean ground turkey, shrimp, or even firm tofu for a vegetarian option. Adjust cooking times accordingly.
- Sauce Experimentation: If pineapple sauce isn’t your go-to, try a light teriyaki sauce, a sweet chili sauce, or even a low-sugar BBQ sauce for different flavor profiles. Just be mindful of the SmartPoints or nutritional values if you’re tracking.
- Make it a Bowl: For a gluten-free option or if you’re simply cutting down on wraps, serve the pineapple chicken and rice mixture in a bowl over a bed of mixed greens or extra cooked rice.
- Meal Prep Friendly: This recipe is fantastic for meal prepping. Cook the chicken and rice ahead of time, then store them separately in airtight containers in the refrigerator. When ready to eat, simply reheat the chicken mixture and assemble your wrap fresh. This ensures the wraps don’t get soggy.
Weight Watchers and Nutritional Benefits
One of the most appealing aspects of these Pineapple Chicken and Rice Wraps is their excellent alignment with Weight Watchers principles. At just 5 Freestyle SmartPoints per wrap, they offer a substantial and satisfying meal that keeps you well within your daily allowance. This low point value is largely due to the use of lean chicken breast, fresh pineapple, and, of course, the incredibly point-friendly Flatout wraps.
Beyond the points, these wraps boast an impressive nutritional profile. Each wrap delivers approximately 29.3g of protein, making it a powerful tool for satiety and muscle maintenance. The 9.1g of fiber, primarily from the Flatout bread and pineapple, supports digestive health and contributes to that feeling of fullness, helping to curb unhealthy snacking. With only 5.2g of fat and a modest 4g of sugar, this meal is a balanced choice that fuels your body without excessive calories or unwanted ingredients. It’s a testament to how delicious and wholesome Weight Watchers friendly meals can be!
Conclusion: Your New Favorite Quick & Healthy Meal
These Pineapple Chicken and Rice Wraps are more than just a recipe; they’re an invitation to enjoy flavorful, healthy eating without the stress of complicated preparations or high point counts. They embody the ideal combination of speed, taste, and nutritional balance, making them a perfect fit for anyone seeking efficient and delicious meal solutions, especially those on a Weight Watchers journey.
From the tender, savory chicken infused with sweet pineapple to the satisfying crunch of the fresh fruit and the wholesome base of rice, all wrapped in a versatile Flatout bread, every bite is a burst of tropical goodness. Say goodbye to bland diet food and hello to vibrant, satisfying meals that support your wellness goals. Give these Pineapple Chicken and Rice Wraps a try tonight and discover how easy and enjoyable healthy eating can truly be. Don’t forget to stock up on your favorite Flatout breads – they’re the secret ingredient to countless healthy culinary creations!
