1 whole wheat tortilla
2 Tb black beans, rinsed & drained
2 Tb corn, rinsed & drained
2 Tb diced tomatoes, canned or fresh
2 Tb instant brown rice, cooked
2 Tb shredded cooked chicken breast, canned or fresh (optional)
2 Tb 2% cheddar cheese, shredded
Dollop of reduced-fat sour cream

Wrap all ingredients into tortilla and serve!