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:

413 calories

Dietary restrictions:

High Fiber Sugar Conscious

Daily value:

21%

Servings:

4
  • Fat 41g 63%
  • Carbs 220g 73%
  • Saturated 8g 39%
  • Fiber 37g 149%
  • Trans 0g
  • Sugars 14g
  • Monounsaturated 22g
  • Polyunsaturated 9g
  • Protein 107g 214%
  • Cholesterol 240mg 80%
  • Sodium 3,588mg 149%
  • Calcium 517mg 52%
  • Magnesium 366mg 91%
  • Potassium 3,221mg 92%
  • Iron 16mg 86%
  • Zinc 7mg 47%
  • Phosphorus 1,553mg 222%
  • Vitamin A 1,007µg 112%
  • Vitamin C 33mg 55%
  • Thiamin (B1) 2mg 127%
  • Riboflavin (B2) 1mg 77%
  • Niacin (B3) 42mg 209%
  • Vitamin B6 3mg 167%
  • Folic Acid (B9) 496µg 124%
  • Vitamin B12 0µg 8%
  • Vitamin D 2IU 1%
  • Vitamin E 8mg 41%
  • Vitamin K 59µg 74%
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