Beef and Vegetable Whole Wheat Wrap

Ingredients

• lean ground beef 5 oz
• large whole wheat tortilla 1 piece
• mixed vegetables (zucchini, onions, peppers), sautéed 1/2 cup
• shredded cheddar cheese 1/4 cup
• salsa 1 tbsp

Method

1. Prepare Ingredients. Gather all ingredients. Measure 5 oz (about 141.8 grams) of lean ground beef, 1 large whole wheat tortilla, 1/2 cup (480 grams) of mixed vegetables (zucchini, onions, peppers), 1/4 cup shredded cheddar cheese, and 1 tablespoon salsa.
   Tip: Use pre-cut vegetables or chop them uniformly for even cooking.
2. Sauté the Vegetables. Heat a non-stick skillet over medium heat. Add a small amount of cooking spray or 1 teaspoon of oil. Add the mixed vegetables and sauté for about 5-7 minutes, stirring occasionally, until they are tender but still slightly crisp.
   Tip: Avoid overcooking vegetables to retain their nutrients and texture.
3. Cook the Ground Beef. In a separate skillet over medium heat, add the lean ground beef. Break it apart with a spatula and cook for 6-8 minutes until browned and cooked through. Drain any excess fat if necessary.
   Tip: Season with salt and pepper if desired, but keep it light to maintain target macros.
4. Warm the Tortilla. Place the whole wheat tortilla on a clean skillet or microwave it for about 15-20 seconds until warm and pliable. This makes it easier to roll without cracking.
   Tip: Warming the tortilla prevents tearing when wrapping.
5. Assemble the Wrap. Lay the warm tortilla flat. Evenly layer the cooked ground beef in the center, followed by the sautéed vegetables. Sprinkle the shredded cheddar cheese on top, then add 1 tablespoon of salsa.
   Tip: Distribute ingredients evenly to avoid spills when rolling.
6. Roll the Wrap. Fold one side of the tortilla over the filling, then fold in the sides and continue rolling tightly until the wrap is fully enclosed.
   Tip: Keep the wrap tight but not too tight to prevent tearing.
7. Optional: Heat the Wrap. For a melted cheese effect, place the wrap seam-side down on a skillet over low heat for 1-2 minutes until the cheese starts to melt and the wrap is slightly toasted.
   Tip: Use low heat to avoid burning the tortilla.

Pro tips

• Use lean ground beef to reduce fat content while maintaining protein.
• Sauté vegetables quickly over medium heat to keep them crisp and flavorful.