Black Bean, Avocado, Brown Rice and Chicken Wrap

Make a hardy wrap filled with flavorful ingredients such as black beans, avocado, brown rice, chicken, carrot and tomato. Spice it up with hot sauce or leave out the chicken as a vegetarian option. This delicious dish is everything you could as for... quick, easy and healthy.


Resistant starch: 3 grams


4 servings (serving size: 1 wrap)

Recipe Time

Prep: 15 Minutes

Nutritional Information

Calories 425
Fat 9 g
Satfat 1 g
Monofat 3 g
Polyfat 1 g
Cholesterol 48 mg
Protein 31 g
Carbohydrate 60 g
Sugars 7 g
Fiber 12 g
Sodium 636 mg


1/2 teaspoon salt
1/4 teaspoon black pepper
1 1/3 cups low-sodium black beans, drained and rinsed
1 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon chili flakes
4 (10-inch) whole-wheat wraps
1 1/3 cups cooked brown rice
8 ounces grilled chicken breast, sliced
1 small carrot, shredded (about 1 cup)
1/2 avocado, pitted and diced
1 Roma tomato, seeded and chopped (1/2 cup)
Hot sauce for serving, optional


1. Combine first 6 ingredients in a small bowl and toss.

2. Place one wrap on a clean work surface. Spoon 1/3 cup rice onto bottom of wrap. Add 1/3 cup bean mixture, 2 ounces chicken, and 1/4 cup shredded carrot, then top with 1 tablespoon avocado and 2 tablespoons tomato.

3. Seal wrap, slice in half, and serve immediately with hot sauce on the side, if desired.


The CarbLovers Diet

April 2011
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