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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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
5g
7%
Sugar
8g
9%
Saturated Fat
1g
4%
Cholesterol
29mg
10%
Carbohydrate, by difference
104g
80%
Protein
22g
48%
Vitamin A, RAE
32µg
5%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
57mg
6%
Choline, total
29mg
7%
Fiber, total dietary
7g
28%
Folate, total
46µg
12%
Iron, Fe
4mg
22%
Magnesium, Mg
202mg
63%
Manganese, Mn
4mg
100%
Niacin
13mg
93%
Pantothenic acid
1mg
20%
Phosphorus, P
589mg
84%
Selenium, Se
21µg
38%
Sodium, Na
624mg
42%
Water
132g
5%
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.