Tex-Mex black bean and chicken wrap

When it comes to preparing a nutritious and delicious meal, black beans are a convenient and healthy option. These beans are not only low in sodium, but they are also a great source of fiber and plant-based protein. Paired with whole wheat wraps, this meal becomes even more nutritious and filling. And a variety of colorful vegetables provides added nutrients and flavor. With the addition of a lean protein — such as chicken (fresh or canned) — these wraps are sure to satisfy your taste buds and keep you feeling full and energized.

This simple and healthy Tex-Mex black bean and chicken wrap recipe is an easy well-rounded and satisfying meal.

Tex-Mex black bean and chicken wrap

Ingredients:

• 15 oz. canned, no-salt-added black beans (2 cups, drained and 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 jalapeño 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

Instructions:

• In a large bowl combine and mix together beans, chili powder, cumin, black pepper, red chili flakes or jalapeño pepper and cilantro.
• Cut unpeeled avocados in half, remove the pit and slice lengthwise, then across, to make cubes.
• Using a large spoon, placed near the avocado skin, remove the avocado pieces from the cut halves into a bowl.
• 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.
• 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.
• On a clean, dry, flat surface, place one wrap at a time. Add ¼ each of the bean mixture, chicken, carrot, tomato and avocado.
• 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.

Tip: You can swap the wraps for large lettuce wraps. You can also swap in any protein in place of chicken.

Recipe adapted from recipes.heart.org.

Next steps:

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