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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

Health APRIL 2011

  • Yield: 4 servings (serving size: 1 wrap)
  • Prep time:15 Minutes


  • 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.

Nutritional Information

Amount per serving
  • Calories: 425
  • Fat: 9g
  • Saturated fat: 1g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1g
  • Cholesterol: 48mg
  • Protein: 31g
  • Carbohydrate: 60g
  • Sugars: 7g
  • Fiber: 12g
  • Sodium: 636mg

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Black Bean, Avocado, Brown Rice and Chicken Wrap recipe