A crunch-wrap of saucy parmesan beef: lean beef with tomato sauce, Greek yogurt and spinach, folded into a tortilla and toasted crisp. Each wrap is 35.5g of protein for 338 calories.

Folding the edges over the centre, crunch-wrap style, gives you a sealed, toastable pocket.

Ingredients

  • Ground beef — 227 g (1 cup, 95% lean) [P 50 C 0 F 11]
  • Large tortillas — 2, ~60 g each whole wheat [P 12 C 60 F 6]
  • Tomato sauce or pasta sauce — ⅓ cup [P 2 C 6 F 0]
  • Fat-free plain Greek yogurt — ⅓ cup [P 8 C 4 F 0]
  • Light parmesan — 4 tbsp [P 8 C 2 F 4]
  • Spinach — 2 heaping cups, chopped [P 2 C 2 F 0]
  • Onion — 1 medium, chopped
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, garlic powder, paprika, chilli powder, oregano — to taste

Method

  1. Soften the onion. Cook 1 minute in the oil.
  2. Brown the beef. Add the beef and spices; cook 5–6 minutes until brown.
  3. Sauce it. Add the tomato sauce, yogurt and spinach; cook 1 minute until the spinach wilts.
  4. Wrap. Spoon the beef and 2 tbsp parmesan onto each tortilla, fold the edges over the centre, and toast 2–3 minutes a side until crispy.

What to eat it with

  • A few tortilla chips inside — for a true crunch wrap.
  • Salsa or hot sauce.
  • A side salad.

Variations

  • Any ground meat: turkey or chicken.
  • Spicier: more chilli or jalapeño.
  • Bowl version: skip the wrap, serve over rice.

Honest notes

  • Fibre: about 5g a wrap, from the tortilla and spinach.
  • Beef note: 95% lean keeps the 12.5g fat honest; fattier beef raises it.
  • Macros: reconcile with the per-wrap 338 cal / 35.5g protein listed; no correction needed.