Black Bean, Avocado, Brown Rice, and Chicken Wrap

Black Bean, Avocado, Brown Rice, and Chicken Wrap
Melissa Punch

Ingredients

  • 1/2 teaspoon  salt
  • 1/4 teaspoon  freshly ground black pepper
  • 1 1/3 cup  low-sodium black beans, drained and rinsed
  • 1 teaspoon  chili powder
  • 1/2 teaspoon  cumin
  • 1/4 teaspoon  crushed red pepper
  •   Four 10-inch whole-wheat wraps
  • 1 1/3 cup  cooked brown rice
  • 8 ounces  grilled chicken breast, sliced
  • 1 cup  carrot, shredded
  • 1/2  avocado, pitted and diced
  • 1/2 cup  plum tomato, seeded and chopped
  •   Hot sauce, for serving (optional)

Superfast and satisfying, this bean and rice wrap is one of our favorites. It’s also great for a make-your-own-burrito night with the kids. Just put all the ingredients in little bowls and let them get creative with toppings like chicken and rice.

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Directions

Place the salt, pepper, beans, chili powder, cumin, and crushed red pepper in a small bowl and toss to combine.

Place 1 wrap on a clean work surface. Spoon 1/3 cup of the rice onto the bottom of the wrap. Add 1/3 cup of the bean mixture, 2 ounces of the chicken, and ¼ cup of the carrot, then top with about 1 tablespoon of the avocado and 2 tablespoons of the tomato.

Seal the wrap, slice in ½, and serve immediately with hot sauce on the side, if desired.

Nutrition

Calories per serving:

426 calories

Dietary restrictions:

High Fiber Sugar Conscious

Daily value:

21%

Servings:

4
  • Fat 14g 21%
  • Carbs 55g 18%
  • Saturated 3g 14%
  • Fiber 9g 37%
  • Trans 0g
  • Sugars 3g
  • Monounsaturated 7g
  • Polyunsaturated 3g
  • Protein 22g 44%
  • Cholesterol 36mg 12%
  • Sodium 811mg 34%
  • Calcium 132mg 13%
  • Magnesium 88mg 22%
  • Potassium 692mg 20%
  • Iron 4mg 23%
  • Zinc 2mg 12%
  • Phosphorus 346mg 49%
  • Vitamin A 260µg 29%
  • Vitamin C 8mg 14%
  • Thiamin (B1) 0mg 31%
  • Riboflavin (B2) 0mg 14%
  • Niacin (B3) 10mg 49%
  • Vitamin B6 1mg 29%
  • Folic Acid (B9) 126µg 32%
  • Vitamin B12 0µg 3%
  • Vitamin D 0µg 0%
  • Vitamin E 2mg 10%
  • Vitamin K 15µg 18%
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