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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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:

534 kcal

Daily value:

27%

Servings:

4
  • Carbohydrate, by difference 108 g
  • Protein 22 g
  • Total lipid (fat) 5 g
  • Vitamin A, IU 991 IU
  • Vitamin A, RAE 50 µg
  • Vitamin B-6 1 mg
  • Vitamin C, total ascorbic acid 3 mg
  • Vitamin D 1 IU
  • Vitamin E (alpha-tocopherol) 1 mg
  • Vitamin K (phylloquinone) 3 µg
  • Alanine 1 g
  • Arginine 1 g
  • Ash 4 g
  • Aspartic acid 2 g
  • Betaine 8 mg
  • Calcium, Ca 57 mg
  • Carotene, alpha 26 µg
  • Carotene, beta 300 µg
  • Cholesterol 29 mg
  • Choline, total 27 mg
  • Cryptoxanthin, beta 78 µg
  • Fatty acids, total monounsaturated 1 g
  • Fatty acids, total polyunsaturated 2 g
  • Fatty acids, total saturated 1 g
  • Fiber, total dietary 10 g
  • Folate, DFE 47 µg
  • Folate, food 47 µg
  • Folate, total 47 µg
  • Glutamic acid 3 g
  • Glycine 1 g
  • Iron, Fe 4 mg
  • Isoleucine 1 g
  • Leucine 1 g
  • Lutein + zeaxanthin 68 µg
  • Lysine 1 g
  • Magnesium, Mg 213 mg
  • Manganese, Mn 4 mg
  • Niacin 14 mg
  • Pantothenic acid 1 mg
  • Phenylalanine 1 g
  • Phosphorus, P 599 mg
  • Phytosterols 2 mg
  • Potassium, K 727 mg
  • Proline 1 g
  • Retinol 1 µg
  • Selenium, Se 19 µg
  • Serine 1 g
  • Sodium, Na 698 mg
  • Sugars, total 4 g
  • Threonine 1 g
  • Tyrosine 1 g
  • Valine 1 g
  • Water 128 g
  • Zinc, Zn 3 mg
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