[Recipe] Veggie Wraps 3 Ways

Recipe – Veggie Wrap 3 Ways

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank.

Carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

Details

Recipe Notes:

  • This recipe is split into 3 different possible ways to make it:
    • 1) Wrap Stack Cake
    • 2) Chicken and Salad Wrap
    • 3) Sylvia’s “Sushi”
  • Please read the ingredients list and instructions carefully to make sure that you’re following the correct information for your desired meal.

Ingredients

  • Protein
    • For “Wrap Stack Cake” Recipe:
      • 500g lean mince
      • 1 tub fat-free cottage cheese.
    • For “Chicken and Salad Wraps” Recipe:
      • 500g shredded, cooked chicken
      • 1 tub fat free cottage cheese
    • For “Sylvia’s Sushi” Recipe:
      • 500g salmon or tuna
      • 1 tub fat free cottage cheese

  • Veggies
    • For the wraps (used in all 3 recipes):
      • 2 cups boiled and strained beetroot or carrots
    • For “Wrap Stack Cake” Recipe:
      • 1 red pepper
      • 1 yellow pepper
      • 1 cup fresh basil leaves
      • 1 cup cherry tomatoes for wrap and sushi filling +1 extra cup for wrap stack.
      • 1 chopped onion
      • 1 tsp fresh, crushed garlic
    • For “Chicken and Salad Wraps” Recipe:
      • half a head of lettuce, broken into smallish leaves
      • 1 small pack fresh chives
      • 1 full cup cherry tomatoes
      • 1 cucumber, thinly sliced
      • 1 pack fresh micro herbs or basil leaves (optional)
    • For “Sylvia’s Sushi” Recipe:
      • 1 cup cherry tomato halved or quartered
  • Smart Carb
    • For the wraps (used in all 3 recipes):
      • 2 Tbsp Tapioca flour + 1 tsp for binding mince)
      • 1.5 cup ground oats

  • Healthy Fat
    • For “Wrap Stack Cake” Recipe:
      • Olive oil for frying onion and mince
    • For “Chicken and Salad Wraps” Recipe:
      • Half a cup ground flax seeds (linseeds)
    • For “Sylvia’s Sushi” Recipe:
      • 1 small avocado, sliced

  • Herbs, spices, Extras
    • salt
    • spray and cook
    • mixed herbs
    • 1 stock cube/Tblsp powder
    • 1 tsp lemon juice to sprinkle on avocado

Utensils

  • Frying pan
  • Egg lifter/spatula
  • Coffee grinder or such to grind oats and flax seeds
  • Saucepan to boil carrots or beetroot
  • Chopping board
  • Chopping knife
  • Greaseproof paper
  • Round cake tin the same size as you will shape your wraps when frying.
  • A flat heat proof pan lid or plate to help flipping wraps during cooking.

Ingredients are based off the Sleekgeek Food List, combined together using the Sleekgeek Healthy Meal Template, and portioned out with the Sleekgeek Portion Control Guide.

Wrap Stack Cake

Instructions

Instructions for “Wrap Stack Cake” Recipe:

  • Mix together your ground flax seeds, tapioca flour, ground oats, tsp salt and your puree carrots or puree beetroot with 1 cup of water.
  • Leave to stand for at least an hour.
  • In the meantime make your fillings depending on whether you are making chicken wraps, a wrap stack or Sylvia’s sushi.

Instructions for “Chicken and Salad Wraps” Recipe:

  • Shred your cooked chicken.
  • Break up your fresh basil or lettuce.
  • Roughly chop your cherry tomatoes, cucumber, and chives.
  • Have your tub of fat free cottage cheese ready.

Instructions for “Sylvia’s Sushi” Recipe:

  • Cut your fish into smallish 1 cm pieces.
  • Slice your avocado into small pieces and sprinkle with lemon juice.
  • Cut cherry tomatoes into quarters.
  • Have your cottage cheese ready.

Right! So the fillings for whichever option you choose are now ready. Voila!

Now to prepare and cook the wraps. This requires some patience and skill but works very well.

Instructions to make the wraps (for all 3 recipes):

  • Divide the mixture into 9 portions ( a few extra in case of flops)
  • Spray a medium size frying pan (about the size of the cake pan) with spray and cook.
  • Put one portion of the mixture into the heated frying pan and ease the mixture out flat with a back of a spoon until you have a disc shape that almost reaches the edges of the pan. Make sure that the mixture is even throughout.
  • Fry on one side on medium heat until the edges are easy to lift, then gently loosen the underside of the wrap from the pan when you feel it is cooked enough to do so. (about 3 minutes)
  • When the wrap is loosened from the pan, put a flat lid or plate over the pan and flip the pan upside down onto the lid/plate.
  • Then slide the wrap back into the pan again, uncooked side down.
  • Cook for about 3 minutes before loosening and flipping upside down, out of frying pan onto grease proof paper. Allow to cool.
  • Proceed to make all the other wraps.
Chicken and Salad Wraps

To Serve

To serve the “Wrap Stack Cake” Recipe:

  • Place one wrap on the lined base of the cake pan.
  • Top with half the cooked mince mixture.
  • Top that with another wrap.
  • Add half of the cottage cheese with the chopped basil and spread evenly.
  • Top with another wrap.
  • Add a layer of fried red and yellow peppers.
  • Top with another wrap.
  • Add the second half of the mince mixture.
  • Top with a wrap.
  • Add the second half of the cottage cheese with basil and smooth out evenly.
  • Add the last wrap.
  • Place a side plate over the last wrap and weight it down with something of about 250g.
  • Refridgerate until well chilled.
  • To turn the ‘cake’, put a serving plate over the cake pan and carefully flip over onto the plate.
  • Peel off the grease proof from the bottom.
  • Slice into 6 portions
  • Serve on a plate with some salad or garnish.

To serve the “Chicken and Salad Wraps” Recipe:

  • Spread cottage cheese on the cooled wrap.
  • Place shredded chicken and some pieces of tomato, lettuce, cucumber etc down the middle of the wrap. Season to taste.
  • Wrap each side of the wrap over the filling securing it with a smear of cottage cheese. Serve and enjoy.

To serve the “Sylvia’s Sushi” Recipe:

  • Spread a lavish dollop of cottage cheese on the wrap.
  • Neatly layer the avocado, salmon, cherry tomato down the centre of the wrap.
  • Tuck the one side of the wrap over tightly and roll the wrap like a pancake.
  • Wrap in the tight roll with cling film or grease proof paper and chill for half an hour, then slice evenly and serve.
Sylvia’s Sushi

This recipe is carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

See the FULL Sleekgeek Nutrition Guide here (it’s free).


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