Lunch

Black Bean Chicken Wrap is for Lunch.

Black Bean Chicken Wrap takes 10 minutes to prepare.

Black Bean Chicken Wrap takes 10 minutes to cook.

Black Bean Chicken Wrap makes 1 servings.

The ingredients for Black Bean Chicken Wrap are:

1/4 C Black Beans
1/4 C Brown Rice
3 oz Chicken Breast, cooked (can also substitute tofu)
1 leaf lettuce
1 slice tomato, chopped
1 slice onion, chopped
2 T salsa
1 Whole Wheat Tortilla

Optional:
1 oz Cheddar Cheese*
2 T Fat Free Sour Cream**

Here is how you make Black Bean Chicken Wrap:

To start, cook a few cups of brown rice. The recipe only calls for 1/4 cup, so tweak that depending on individual needs.thaw your chicken and cook it up in a non stick pan using cooking spray. Add spices to taste. (I prefer an organic poultry rub from Costco. The rub is vegan and can be used on tofu or other non meat options).While the chicken and rice cook, open a can of black beans and heat. You may drain the beans or choose not to.Also chop onion, lettuce, tomato and any other veggies you may like to add. To assemble, heat a tortilla for a few seconds until it is warm. Add in the chicken, rice, black beans, onion, tomato, lettuce, and salsa. Wrap and enjoy!*The addition of regular cheddar cheese adds about 110 calories, 6 grams of fat, 0 carbs and 6 grams of protein.**The addition of fat free sour cream adds 25 calories, 0 fat, 3 grams of carbs, and 1 gram of protein. I often bring this to work wrapping a tortilla by itself, a ziplock bag of all the stay cold foods and another one of the warm foods. At lunchtime I heat the warm foods and assemble at work for a non soggy chicken wrap.Number of Servings: 1Recipe submitted by SparkPeople user TRO23Y.

The nutritional information for Black Bean Chicken Wrap is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 354.7

• Total Fat: 4.9 g
• Cholesterol: 49.3 mg
• Sodium: 597.1 mg
• Total Carbs: 50.0 g
• Dietary Fiber: 9.8 g
• Protein: 29.5 g