Black Bean, Avocado, Brown Rice, and Chicken Wrap

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

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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4
Servings
383
Calories Per Serving
Deliver Ingredients

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)

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.

Nutritional Facts

Total Fat
3g
4%
Sugar
5g
6%
Saturated Fat
1g
4%
Cholesterol
21mg
7%
Carbohydrate, by difference
75g
58%
Protein
16g
35%
Vitamin A, RAE
47µg
7%
Vitamin C, total ascorbic acid
1368mg
100%
Vitamin K (phylloquinone)
3µg
3%
Calcium, Ca
30mg
3%
Choline, total
24mg
6%
Copper, Cu
1mg
0%
Fiber, total dietary
5g
20%
Folate, total
19µg
5%
Iron, Fe
2mg
11%
Magnesium, Mg
119mg
37%
Manganese, Mn
3mg
100%
Niacin
7mg
50%
Pantothenic acid
1mg
20%
Phosphorus, P
408mg
58%
Selenium, Se
21µg
38%
Sodium, Na
852mg
57%
Water
170g
6%
Zinc, Zn
3mg
38%

Black Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Black Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.