Chicken, Black Bean & Rice Wrap

Ingredients

• Tomatoes

  Red, ripe, raw, year round average

  1 cup, chopped or sliced or 180g

• Canned black beans

  Low sodium, drained

  2 cup or 520g

• White rice

  Long-grain, regular, raw, enriched

  1 ¼ cup or 231g

• Chicken breast

  Broilers or fryers, meat only, raw

  2 full breast (both fillets) or 472g

• Tortillas

  Ready-to-bake or -fry, flour

  12 tortilla, medium or 552g

• Cheddar cheese

  1 cup, shredded or 113g

Directions

1. Cook rice according to package directions (usually around 20 minutes).
2. Poach chicken in a pot of boiling water for 20 minutes or until cooked through.
3. 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.
4. 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.

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