My Recipes Black Bean, Avocado, Brown Rice And Chicken Wrap Recipes Recipe

Total time: 15 minutes

Keto Friendliness Gauge

Net Carbs are 11% of calories per serving, at 47g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is My Recipes Black Bean, Avocado, Brown Rice And Chicken Wrap Recipes? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for My Recipes Black Bean, Avocado, Brown Rice And Chicken Wrap Recipes Recipe

  • Net Carbs are 11% of calories per serving, at 47g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 32%. At 741mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • Since this food is a sandwich or a wrap, it might come with a bun or similar bread item. Remove the sandwich bun to significantly reduce the amount of net carbs and calories. Eliminating breads from a meal can make it more keto-friendly. A single slice of bread contains at least 75 calories and 15g of carbohydrates; a single English muffin usually has 120 calories and 25g of carbohydrates; the average bagel has 350 calories and 50g of carbohydrates; a regular tortilla has 470 calories and 98g of carbohydrates.

My Recipes Black Bean, Avocado, Brown Rice And Chicken Wrap Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 319 g )
Amount Per Serving
Calories: 440
Total Fat: 10g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 48mg
Sodium: 741mg
Total Carbohydrates: 58g
Dietary Fiber: 11g
Sugar: 3g
Protein: 29g
Calcium: 140mg Iron: 5mg
Potassium: 756mg Vitamin A: 193mcg
Vitamin C: 8mg Vitamin D: 0mcg

Ingredients

  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 1/3 cups low-sodium black beans, drained and rinsed
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili flakes
  • 4 (10-inch) whole-wheat wraps
  • 1 1/3 cups cooked brown rice
  • 8 ounces grilled chicken breast, sliced
  • 1 small carrot, shredded (about 1 cup)
  • 1/2 avocado, pitted and diced
  • 1 Roma tomato, seeded and chopped (1/2 cup)
  • hot sauce

Instructions

Visit My Recipes's website to view the recipe instructions. (Via Edamam)