Black Bean, Avocado, Brown Rice, and Chicken Wrap

Staff Writer
Black Bean, Avocado, Brown Rice, and Chicken Wrap
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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Ready in
15 m
4
Servings
489
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.

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.

Nutritional Facts

Total Fat
13g
20%
Sugar
2g
N/A
Saturated Fat
3g
17%
Cholesterol
48mg
16%
Protein
31g
62%
Carbs
65g
22%
Vitamin A
280µg
31%
Vitamin B12
0.2µg
3.2%
Vitamin B6
0.6mg
31.1%
Vitamin C
9mg
15%
Vitamin E
2mg
9%
Vitamin K
14µg
17%
Calcium
124mg
12%
Fiber
13g
51%
Folate (food)
83µg
N/A
Folate equivalent (total)
83µg
21%
Folic acid
32µg
N/A
Iron
4mg
23%
Magnesium
88mg
22%
Monounsaturated
3g
N/A
Niacin (B3)
12mg
60%
Phosphorus
298mg
43%
Polyunsaturated
1g
N/A
Potassium
729mg
21%
Riboflavin (B2)
0.3mg
17.6%
Sodium
777mg
32%
Thiamin (B1)
1mg
98%
Zinc
2mg
11%