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Fun With Food: Chicken and Black Bean Lunch Wraps

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We call this diet food around here, but it’s really good, I swear.


1 cups uncooked brown rice

2 cups water

2 boneless, skinless chicken breasts, cooked and dicedchicken_wrap

1 (15 ounce) can black beans

1 cup whole kernel sweet corn

1 (10 ounce) can diced tomatoes

1 can diced green chiles

1 cup shredded pepperjack cheese

1/2 cup sour cream

8 (10 inch) flour tortillas


Combine rice and water in a saucepan, and bring to a boil. Reduce heat to low, cover, and simmer for 35 to 40 minutes, or until tender. Remove from heat, and cool.

Drain and rinse beans in a large colander. Add corn and diced tomatoes with green chilies, and toss to mix. Transfer to a large bowl, and mix in rice, chicken, and cheese.

Place a dollop of sour cream on each tortilla and spread evenly. Divide the chicken mixture evenly among the tortillas, and roll up. Wrap individually in plastic wrap, place into a large freezer bag, and freeze. Reheat as needed in the microwave for lunch or snacks.


Nutrition Info
1 serving – 432 calories
Total Fat: 17 g
Cholesterol: 55 mg
Sodium: 545 mg
Potassium: 398 mg
Carbohydrates: 54 g
Sugars: 2 g
Protein: 24 g

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