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.
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.
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)
Nutrition Facts
Calories per serving: 534 kcal
Daily value: 27%
Servings: 4
- Carbohydrate, by difference 108 g
- Total lipid (fat) 5 g
- Protein 22 g
- Vitamin A, RAE 50 µg
- Vitamin A, IU 991 IU
- Vitamin C, total ascorbic acid 3 mg
- Vitamin B-6 1 mg
- Vitamin E (alpha-tocopherol) 1 mg
- Vitamin D 1 IU
- Alanine 1 g
- Vitamin K (phylloquinone) 3 µg
- Ash 4 g
- Arginine 1 g
- Betaine 8 mg
- Aspartic acid 2 g
- Carotene, alpha 26 µg
- Calcium, Ca 57 mg
- Cholesterol 29 mg
- Carotene, beta 300 µg
- Cryptoxanthin, beta 78 µg
- Choline, total 27 mg
- Fatty acids, total polyunsaturated 2 g
- Fatty acids, total monounsaturated 1 g
- Fiber, total dietary 10 g
- Fatty acids, total saturated 1 g
- Folate, food 47 µg
- Folate, DFE 47 µg
- Glutamic acid 3 g
- Folate, total 47 µg
- Iron, Fe 4 mg
- Glycine 1 g
- Leucine 1 g
- Isoleucine 1 g
- Lysine 1 g
- Lutein + zeaxanthin 68 µg
- Manganese, Mn 4 mg
- Magnesium, Mg 213 mg
- Pantothenic acid 1 mg
- Niacin 14 mg
- Phosphorus, P 599 mg
- Phenylalanine 1 g
- Potassium, K 727 mg
- Phytosterols 2 mg
- Retinol 1 µg
- Proline 1 g
- Serine 1 g
- Selenium, Se 19 µg
- Sugars, total 4 g
- Sodium, Na 698 mg
- Tyrosine 1 g
- Threonine 1 g
- Water 128 g
- Valine 1 g
- Zinc, Zn 3 mg