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LEAN ROAST BEEF  AND MUSTARD WRAP
11

LEAN ROAST BEEF AND MUSTARD WRAP

NUTRITION
HEALTHY RECIPES
Feb 09, 2025

LEAN ROAST BEEF  AND MUSTARD WRAP

The Lean Roast Beef and Mustard Wrap is a simple yet delicious high-protein meal, perfect for those who want a quick, satisfying and nutritious option featuring lean roast beef slices, crunchy cucumber and a touch of tangy Dijon mustard. This wrap is packed with flavour and texture in a whole-wheat tortilla. It offers an outstanding balance of protein, fibre and healthy carbohydrates to keep you full and energised. Whether you need a quick lunch, a post-workout meal or a light dinner, this wrap is an easy-to-make choice that doesn’t compromise on taste. The Dijon mustard enhances the savoury beef, while the cucumber adds a refreshing crunch. This versatile meal can be customised with your favourite toppings, such as leafy greens, cheese or a drizzle of olive oil. Enjoy this wholesome wrap as part of a balanced diet for a convenient, nutrient-dense meal.

RECIPE CATEGORY

Lunch, Snack, Brunch

SERVING SIZE

1 serving

CUISINE

American, European

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy, 5 Ingredients or Less

OCCASION/HOLIDAY

Healthy Eating, Light Meal, Summer Snack, Picnic

SPECIAL CONSIDERATION/DIETARY CONCERNS

High Protein, Low Fat, Quick & Easy, Healthy

DISH TYPE

Wrap, Sandwich

INGREDIENTS

There are the following ingredients for Lean Roast Beef and Mustard Wrap:

  • 1 small whole-wheat tortilla
  • 50g roast beef slices
  • 1 tsp Dijon mustard
  • 2 slices cucumber
  • ½ tsp olive oil (optional for added richness)
  • Pinch of black pepper (optional for extra flavour)

FULL NUTRITIONAL INFORMATION

  • Calories: 220 kcal
  • Protein: 18g
  • Carbohydrates: 22g
  • Fibre: 5g
  • Sugar: 2g
  • Fat: 6g
  • Saturated Fat:5g
  • Sodium: 320mg
  • Iron: 15% DV
  • Vitamin C: 5% DV

PREPARATION

  • Lay Out The Tortilla: Place the whole-wheat tortilla on a clean, flat surface. Ensure it is at room temperature to prevent cracking when rolling.
  • Spread The Mustard: Use a spoon or butter knife to spread the Dijon mustard over the tortilla evenly. This creates a flavourful base that complements the roast beef.
  • Layer The Roast Beef: Place the slices of roast beef in the centre of the tortilla, spreading them out evenly to ensure each bite has a good balance of meat and mustard.
  • Add The Cucumber Slices: Arrange the cucumber slices on top of the roast beef. For extra crunch, slice them thinly or use a vegetable peeler for delicate ribbons.
  • Season To Taste: Sprinkle a pinch of black pepper over the ingredients for a subtle depth of flavour. A drizzle of olive oil can add a touch of richness.
  • Roll The Wrap: Fold in the sides first, then roll the tortilla tightly from the bottom to form a compact wrap. Applying gentle pressure will help keep everything in place.
  • Slice And Serve: Cut the wrap in half diagonally and serve immediately, or wrap it in foil or parchment paper for a grab-and-go meal.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

  • Use High-Quality Roast Beef: Opt for lean, low-sodium roast beef for the healthiest option. Thinly sliced roast beef works best for layering and rolling the wrap without tearing.
  • Choose A Soft Tortilla: A fresh, pliable tortilla makes rolling more manageable and prevents cracking. If needed, warm the tortilla for a few seconds in a dry pan to make it more flexible.
  • Add Texture And Crunch: Mixing in shredded lettuce, thinly sliced onions or even crushed whole-grain crackers can enhance the texture.
  • Enhance The Flavour: A drizzle of balsamic glaze, horseradish or a light squeeze of lemon juice can add complexity to the taste.
  • Make It A Meal: Serve the wrap with a side of fresh fruit, Greek yoghurt or a mixed greens salad for a balanced meal.
  • Keep It Fresh: If preparing in advance, store the wrap in a sealed container or tightly wrapped in foil to maintain freshness.

VARIATIONS

  • Low-Carb Alternative: Swap the tortilla for large lettuce leaves or collard greens to make it keto-friendly.
  • Extra Protein Boost: Add a slice of cheese, a boiled egg or a spoonful of hummus for additional protein.
  • Spicy Kick: Spread a thin layer of horseradish or add a few jalapeño slices for heat.
  • Mediterranean-Style: Incorporate crumbled feta cheese, arugula and a few cherry tomatoes for a Mediterranean-inspired wrap.
  • Gluten-Free Option: Use a gluten-free tortilla or a sturdy, grain-free alternative for those with gluten sensitivities.
  • Creamy Texture: Replace Dijon mustard with Greek yoghurt or light cream cheese for a smoother, milder flavour.
  • Extra Fibre: Add shredded carrots, sliced bell peppers or microgreens to boost the fibre content.

PREPPING AND STORAGE

  • Refrigeration: Store the assembled wrap in an airtight container in the fridge for up to 12 hours for the best freshness.
  • Meal Prep Tip: If preparing in advance, store the ingredients separately and assemble fresh to prevent the tortilla from becoming soggy.
  • Freezing: Not recommended, as the cucumber may become watery and the tortilla can lose its texture when thawed.
  • On-The-Go Storage: Wrap the prepared wrap tightly in foil or parchment paper to keep it fresh and make it easier to transport. If taking it for lunch, store it with an ice pack to maintain freshness.
  • Avoid Sogginess: If making it in advance, pat the cucumber slices dry with a paper towel before assembling them to reduce excess moisture.

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