A toasted, high-protein wrap filled with savory glazed mince, creamy avocado, and fresh Asian greens for a satisfying crunch.
A toasted, high-protein wrap filled with savory glazed mince, creamy avocado, and fresh Asian greens for a satisfying crunch.
398
31.3 g
34.9 g
12.9 g
9.3 g
4.7 g
768.0 mg
15g Tomato Sauce | 16 kcal
10g Original Worcestershire Sauce | 6 kcal
5g Crushed Garlic | 5 kcal
10g Soya Stir Fry Sauce | 16 kcal
110g (~80g cooked) Extra Lean Beef Mince (Raw) | 145 kcal
30g Fat Free Smooth Cottage Cheese | 16 kcal
1g (to taste) Sea Salt | 0 kcal
1g (to taste) Black Pepper | 1 kcal
1g (to taste) Crushed Chilli Spice | 2 kcal
30g Avocado | 48 kcal
45g Wheat Wraps | 136 kcal
25g Asian Salad Mix | 7 kcal
Sauté Aromatics: Lightly coat a pan with cooking spray over medium heat. Add the crushed garlic and sauté briefly until fragrant.
Brown the Mince: Add the beef mince to the pan. Season with sea salt and black pepper, browning the meat thoroughly while breaking it into small crumbles.
Glaze and Simmer: In a small bowl, whisk together the tomato sauce, Worcestershire sauce, and soya stir-fry sauce. Pour the mixture over the mince, cover with a lid, and simmer until the meat is fully cooked and the sauce has thickened.
Prepare the Base: Lay the wheat wrap flat. Spread a layer of smooth cottage cheese over the center and top with the Asian salad mix.
Assemble: Spoon the hot, glazed mince over the salad. Add the avocado slices and a sprinkle of crushed chili flakes.
Toast: Fold the wrap tightly and place it in the air fryer. Toast at 200°C for 5 minutes until the exterior is golden and crisp.
General Notes:
Texture Balance: Air frying the wrap creates a “bistro-style” crunch that perfectly complements the creamy cottage cheese and avocado inside.
Spice Level: The chili flakes add a subtle heat; adjust the amount according to your preference.
Meal Prep Notes:
Components: You can prepare the glazed mince up to 3 days in advance. Store the fresh salad, avocado, and wrap separately to maintain freshness. Assemble and toast just before eating.
Freezer & Unfreezing Notes:
Freezing: Only the cooked beef mince is suitable for freezing. Place in an airtight container for up to 2 months.
Unfreezing: Thaw the mince in the fridge overnight. Reheat in a pan or microwave until steaming hot before assembling the wrap. Do not freeze the assembled wrap or the fresh toppings.
Travel Notes:
On-the-Go: If traveling, keep the wrap cold in an insulated bag. If you cannot toast it on the go, it is equally delicious as a cold wrap—just ensure the mince is thoroughly chilled before assembly.
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