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Tex-Mex Black Bean and Chicken Wrap

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Tex-Mex Black Bean and Chicken Wrap

Nutrition Facts

Tex-Mex Black Bean and Chicken Wrap
CaloriesCalories
353 Per Serving
ProteinProtein
22g Per Serving
FiberFiber
11g Per Serving
Cost Per ServingCost Per Serving
$2.23
×
Calories 353
Total Fat 10.2 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 4.2 g
Cholesterol 24 mg
Sodium 569 mg
Total Carbohydrate 45 g
Dietary Fiber 11 g
Sugars 5 g
Protein 22 g

Dietary Exchanges
1 vegetable, 2 1/2 lean meat, 2 1/2 starch

Ingredients

Servings   4  

  • 15 oz. canned, no-salt-added black beans, about 2 cups, drained, rinsed
  • 1 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/4 tsp. black pepper
  • 1/4 tsp. red chili pepper flakes OR
  • 1/2 - 1 jalape帽o pepper (seeded, finely chopped, optional)
  • 4 Tbsp. fresh cilantro (finely chopped) OR
  • 4 tsp. dried cilantro
  • 4 whole-wheat wraps or tortillas, 8 inches in size
  • 8 oz. all white meat chicken, canned or grocery store rotisserie, shredded
  • 1 medium carrot, about 1 cup, shredded
  • 1 small tomato, about 1/2 cup, cut into 1/2-inch pieces
  • 1 avocado, about 1 cup, cut into 1/2-inch cubes

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl combine and mix together beans, chili powder, cumin, black pepper, red chili flakes or jalape帽o pepper and cilantro.
  2. Cut unpeeled avocados in half, remove the pit and slice lengthwise, then across, to make cubes.
  3. Using a large spoon, placed near the avocado skin, remove the avocado pieces from the cut halves into a bowl.
  4. You can use fresh or frozen whole wheat tortillas or wraps, wrapping them in a kitchen towel and microwaving them or heating them one by one on a dry skillet to soften them.
  5. Keep tortillas warm and soft by wrapping them in a kitchen towel and taking them out one at a time as you make the wraps.
  6. On a clean, dry, flat surface, place one wrap at a time. Add 录 each of the bean mixture, chicken, carrot, tomato and avocado, in that order.
  7. Fold up the bottom until it covers the bottom of the filling, then bring each side of the tortilla one at a time towards the middle, overlapping them over the filling to make the wrap snug. You can also secure it with a toothpick, being careful not to bite into it later.

Keep it Healthy: You can skip the tortillas and scoop this into large lettuce leaves instead, using less filling to keep everything neat. Roll the filling up in the lettuce leaf and eat like a soft taco.

Tip: If you have leftover turkey from another meal, you can chop this into ½ inch cubes and use this instead of chicken. Your children can help set out the ingredients, and depending on their age, help mix the beans and spices together, shred the chicken, shred the carrot, cut the tomatoes and avocado and assemble the wraps.

Tip: You can keep whole-wheat tortillas or wraps in the freezer, and take out and warm as needed.
 

Nutrition Facts

Tex-Mex Black Bean and Chicken Wrap
CaloriesCalories
353 Per Serving
ProteinProtein
22g Per Serving
FiberFiber
11g Per Serving
Cost Per ServingCost Per Serving
$2.23
×
Calories 353
Total Fat 10.2 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 4.2 g
Cholesterol 24 mg
Sodium 569 mg
Total Carbohydrate 45 g
Dietary Fiber 11 g
Sugars 5 g
Protein 22 g

Dietary Exchanges
1 vegetable, 2 1/2 lean meat, 2 1/2 starch

Ingredients

Servings   4  

  • 15 oz. canned, no-salt-added black beans, about 2 cups, drained, rinsed
  • 1 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/4 tsp. black pepper
  • 1/4 tsp. red chili pepper flakes OR
  • 1/2 - 1 jalape帽o pepper (seeded, finely chopped, optional)
  • 4 Tbsp. fresh cilantro (finely chopped) OR
  • 4 tsp. dried cilantro
  • 4 whole-wheat wraps or tortillas, 8 inches in size
  • 8 oz. all white meat chicken, canned or grocery store rotisserie, shredded
  • 1 medium carrot, about 1 cup, shredded
  • 1 small tomato, about 1/2 cup, cut into 1/2-inch pieces
  • 1 avocado, about 1 cup, cut into 1/2-inch cubes

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl combine and mix together beans, chili powder, cumin, black pepper, red chili flakes or jalape帽o pepper and cilantro.
  2. Cut unpeeled avocados in half, remove the pit and slice lengthwise, then across, to make cubes.
  3. Using a large spoon, placed near the avocado skin, remove the avocado pieces from the cut halves into a bowl.
  4. You can use fresh or frozen whole wheat tortillas or wraps, wrapping them in a kitchen towel and microwaving them or heating them one by one on a dry skillet to soften them.
  5. Keep tortillas warm and soft by wrapping them in a kitchen towel and taking them out one at a time as you make the wraps.
  6. On a clean, dry, flat surface, place one wrap at a time. Add 录 each of the bean mixture, chicken, carrot, tomato and avocado, in that order.
  7. Fold up the bottom until it covers the bottom of the filling, then bring each side of the tortilla one at a time towards the middle, overlapping them over the filling to make the wrap snug. You can also secure it with a toothpick, being careful not to bite into it later.

Keep it Healthy: You can skip the tortillas and scoop this into large lettuce leaves instead, using less filling to keep everything neat. Roll the filling up in the lettuce leaf and eat like a soft taco.

Tip: If you have leftover turkey from another meal, you can chop this into ½ inch cubes and use this instead of chicken. Your children can help set out the ingredients, and depending on their age, help mix the beans and spices together, shred the chicken, shred the carrot, cut the tomatoes and avocado and assemble the wraps.

Tip: You can keep whole-wheat tortillas or wraps in the freezer, and take out and warm as needed.
 

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