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Black Bean, Avocado, Brown Rice, and Chicken Wrap Recipe
Jan 26, 2012 @ 12:07 PM
Posted by
Daily Value: 23%
Servings: 4
High-Fiber
Dairy-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 451Daily Value: 23%
Servings: 4
High-Fiber
Dairy-Free, Sugar-Conscious
| Fat | 11g | 16% |
| Saturated | 2g | 12% |
| Trans | 0g | 0% |
| Carbs | 62g | 21% |
| Fiber | 14g | 57% |
| Sugars | 4g | 0% |
| Protein | 28g | 57% |
| Cholesterol | 36mg | 12% |
| Sodium | 366mg | 15% |
| Calcium | 113mg | 11% |
| Magnesium | 168mg | 42% |
| Potassium | 1413mg | 40% |
| Iron | 5mg | 26% |
| Zinc | 4mg | 24% |
| Vitamin A | 5942IU | 119% |
| Vitamin C | 15mg | 25% |
| Thiamin (B1) | 1mg | 48% |
| Riboflavin (B2) | 0mg | 14% |
| Niacin (B3) | 9mg | 43% |
| Vitamin B6 | 1mg | 36% |
| Folic Acid (B9) | 323µg | 81% |
| Vitamin B12 | 0µg | 3% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 1mg | 7% |
| Vitamin K | 15µg | 19% |
| Fatty acids, total monounsaturated | 5g | 0% |
| Fatty acids, total polyunsaturated | 2g | 0% |
Have a question about the nutrition data? Let us know.
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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.
INGREDIENTS
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 1/3 cups 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 cups 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.
Recipe Details
Per Serving
Calories: 425
Total fat: 9 g
Saturated fat: 1.3 g
Cholesterol: 48 mg
Sodium: 636 mg
Total carbohydrate: 60 g
Dietary fiber: 12 g
Sugars: 7 g
Protein: 31 g
Adapted from “The Carb Lovers Diet Cookbook” by Ellen Kunes and Frances Largeman-Roth, RD (Oxmoor House, 2011)
Servings: 4Total time: 15 minutes
Special Designations: Healthy
