Chicken, Black Bean & Rice Wrap
1 wrap of chicken, black bean & rice wrap contains 331 Calories. The macronutrient breakdown is 57% carbs, 20% fat, and 23% protein. This is a good source of protein (34% of your Daily Value), fiber (15% of your Daily Value), and potassium (8% of your Daily Value).
- Makes
- 12 wrap
- Prep Time
- 30 minutes
- Cook Time
- 35 minutes
Ingredients
Cheddar cheese 1 cup, shredded or 113g
Directions
- Cook rice according to package directions (usually around 20 minutes).
- Poach chicken in a pot of boiling water for 20 minutes or until cooked through.
- Place black beans into a colander or strainer, and rinse. Add diced tomatoes with green chilies, and toss to mix. Transfer to a large bowl, and mix in rice, chicken and cheese.
- Divide the mixture evenly among the tortillas, and roll up. Eat immediately, or wrap individually in plastic wrap, place into a large freezer bag, and freeze. Reheat as needed in the microwave for lunch or snacks.
Nutrition Facts
For 1 wrap of chicken, black bean & rice wrap (158g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 331 | |
| Fats | 7g | 9% |
| Saturated fats | 3g | 14% |
| Trans fats | 0.1g | |
| Cholesterol | 38mg | 13% |
| Sodium | 406mg | 18% |
| Carbs | 46g | 17% |
| Net carbs | 42g | |
| Fiber | 4g | 15% |
| Sugar | 2g | |
| Protein | 19g | |
| Calcium | 139mg | 14% |
| Iron | 3mg | 39% |
| Potassium | 365mg | 8% |
| Vitamin D | 0.1μg | 0.4% |
| Vitamins and Minerals | ||
| Alpha carotene | 15μg | |
| Beta carotene | 75μg | |
| Caffeine | 0mg | |
| Choline | 40mg | 7% |
| Copper | 0.2mg | 21% |
| Fluoride | 19μg | |
| Folate (B9) | 152μg | 38% |
| Lycopene | 386μg | |
| Magnesium | 49mg | 12% |
| Manganese | 1mg | 25% |
| Niacin | 6mg | 41% |
| Pantothenic acid | 1mg | 20% |
| Phosphorus | 282mg | 40% |
| Retinol | 27μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 26μg | 48% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 35% |
| Vitamin A IU | 230IU | |
| Vitamin A | 34μg | 4% |
| Vitamin B12 | 0.2μg | 7% |
| Vitamin B6 | 0.4mg | 30% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 3IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 0.5mg | 3% |
| Vitamin K | 3μg | 3% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.4g | |
| Glucose | 0.2g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 20g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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