Name: 減脂也能爽吃！高蛋白起司漢堡捲太邪惡了！ (I Can't Stop Making These HIGH PROTEIN Wraps | Cheeseburger Wraps Meal Prep)
Uploaded: 2025-11-07T21:01:30.000Z
Duration: 6 min 27 s

These cheeseburger wraps are high in protein.

這些起司漢堡卷餅含有高蛋白。

程度副詞

They come together in less than 30 minutes and taste way too good to be healthy.

只需要不到 30 分鐘就能完成，而且好吃到讓人不敢相信它其實很健康。

This is everything we're going to need for today's recipe, plus the addition of salt, pepper and oil and a sauce of your choice.

這些就是今天這道料理所需要的全部材料，再加上鹽、黑胡椒、油，以及你選擇的醬料。

Starting out, we're going to need one brown or yellow onion.

首先，我們需要一顆棕色或黃色洋蔥。

Just slice that tip off and then slice it in half and peel it.

先把尾端切掉，對半切開，然後去皮。

As for me, I'm going to be dicing this into small to medium sized pieces.

而我這邊會把它切成小到中等大小的丁。

And just make sure you trim off any excess flesh from around that root just so we have no waste on the onion.

記得修掉根部周圍多餘的部位，避免浪費洋蔥。

接著是可選配料：一條酸黃瓜。

This one actually weighs 100 grams or 3.5 ounces.

這條酸黃瓜實際重量是 100 克，也就是 3.5 盎司。

All I'm going to do is just slice this into thin strips.

就像我說的，這完全是可選的。

I completely understand that some people don't like pickles.

我完全理解有些人不喜歡酸黃瓜。

Once you have them sliced, we can stack a couple up and then just slice these into thin strips the whole way across.

切好後，我們可以把幾條堆起來，再切成薄條。

Rotate those strips and then all we need to do is dice this into small pieces.

接著把薄條轉向，把它們切成小丁即可。

If you don't want to dice them, you can slice them any way of your choice.

如果你不想切丁，想切別的形狀也可以。

Lastly, for the prep, I've got 180 grams or 6.3 ounces of cheddar cheese.

最後的準備食材是 180 克或 6.3 盎司的切達起司。

You can also use mozzarella and we're going to grate this on the largest side of a box grater.

你也可以使用莫札瑞拉，然後用盒型刨刀最大的刨面來刨絲。

Do recommend always buying fresh if you can because the store-bought stuff does have anti-caking agent on it.

我會建議如果可以就買整塊現刨的，因為超市賣的通常會加防結塊劑。

But for a recipe like this, just do whatever's cheapest for you.

但像這種料理，就選對你最便宜的即可。

Also, I noticed in the shops the other day that they now make high protein cheddar cheese even though there is quite a bit of protein already in cheddar cheese.

另外我前幾天在店裡看到他們現在竟然有賣高蛋白切達起司，雖然切達本身蛋白質已經不低了。

But be interesting to use that as well because you can increase the protein amount.

但用那種也蠻有趣的，可以讓蛋白質含量更高。

Now place a large pan over a medium high heat and get this nice and hot.

現在把大平底鍋放上中大火，把它加熱。

Add in one tablespoon of extra virgin olive oil.

You can use spray oil to cut the calories and then add in that onion.

你也可以用噴油減少熱量，然後加入洋蔥。

Add a touch of salt, little bit of cracked black pepper and then cook this for about three to four minutes,

加一點鹽、一點黑胡椒，然後煮大約三到四分鐘，

just until they're nice and translucent and have picked up a little bit of color.

直到洋蔥變得半透明並稍微上色。

Now after about four minutes, the onions are getting a little bit of color on them and slightly becoming translucent.

大約四分鐘後，洋蔥略微上色並開始透明。

What I have here is 20 grams or 1 tablespoon of tomato paste.

我這裡有 20 克，也就是一湯匙的番茄糊。

All we need to do is cook this for one minute, just for those flavors to develop.

我們只需要煮一分鐘，讓味道稍微煮開。

If at any stage your pan gets a little bit too hot, just slightly turn it down.

如果鍋子變太熱，就把火調低一點。

Right about now, we can add in 750 grams or 1.6 pounds of lean beef mince.

這時候，我們可以加入 750 克或 1.6 磅的瘦牛絞肉。

Otherwise you will need to drain the fat.

And I recommend not using extra virgin olive oil and only spray oil just to cut the calories a little bit more.

如果使用高脂肪的，我建議不要用橄欖油，只用噴油，這樣熱量會更低。

Once that's in, spread it out so it's all sitting flat.

And then we'll let this cook for about two minutes, just to build up a crust.

讓它煮兩分鐘，形成鍋底焦香層。

Can also season the beef to taste with a little bit of salt and some more cracked black pepper.

你也可以加一點鹽和黑胡椒調味。

After a couple of minutes, start mixing this through.

We'll have a nice little bit of browning on the bottom of that meat.

Another little tip as well is when you're adding this amount of meat to a pan,

另外提醒一下，如果鍋子不夠大或火力不夠，

depending on the size of it and depending on the power of your burner,

you will need to crank this up to a high heat just to get any sort of color on there, just so the meat doesn't stew.

不然它會變成滷煮，而不是煎香，我們想要的是焦香的牛肉。

Because we want to get that nice little crispy that caramelization bits on the beef.

因為我們想要那些香脆、焦糖化的牛肉顆粒。

And we want to cook this for about six to eight minutes,

just until that beef is no longer pink and any of the water that's come out of it has evaporated.

直到牛肉完全不再是粉紅色，並且多餘水分蒸發。

After about seven minutes, most of that water has evaporated off and the beef is no longer pink, which is exactly what we want.

大約七分鐘後，大部分水分蒸發，牛肉不再粉紅，這就是我們要的。

Add in two teaspoons each of smoked paprika and garlic powder,

加入兩茶匙煙燻甜椒粉和蒜粉，

half a teaspoon of chili flakes, which is completely optional.

再加入半茶匙辣椒碎（可選）。

And cook this for about one minute just to toast those spices and get that flavor really nice and developed.

煮一分鐘，把香料炒香、味道煮開。

At this stage, it will start to give off a really nice aroma as well, and our house will start smelling lovely.

這時候會開始散發很香的味道，整個家都會聞起來很棒。

Right about now, we can add in 3/4 of a cup or 180ml of beef stock to deglaze the pan and create even more depth.

這時候加入 3/4 杯，也就是 180ml 的牛肉高湯，來刮起鍋底焦香，加深風味。

Mix that through and just make sure it rips up any of that fond that may be at the bottom of the pan.

拌一拌，確保把鍋底的焦香物全部刮起。

And we're going to cook this for about two to three minutes, just to slightly reduce.

煮兩到三分鐘，讓它微微收汁。

Now, after about four minutes, that beef stock's nicely reduced down and created a really nice depth.

大約四分鐘後，牛肉高湯已經收得很漂亮，風味也更濃郁。

We don't want much moisture in there because we're going to be adding it to a wrap and we don't want it to be soggy.

我們不希望太多水分，因為要包進卷餅，不然會變得濕軟。

But there still will be moisture within the beef, if that makes sense.

但牛肉本身依然會保有一些水分。

Add in 1/3 of a cup or 80 grams of high-protein yogurt.

加入 1/3 杯或 80 克高蛋白優格。

That's just going to add a little bit of creaminess to the dish.

1/4 of a cup or 60 grams of tomato ketchup,

1 teaspoon or 10 grams of American mustard, also known as yellow mustard.

再加入 1 茶匙或 10 克美式黃芥末醬。

And if you're using them, we can add in all of those pickles.

如果你有用酸黃瓜，也把它全部加入。

All we need to do is mix this around thoroughly.

Just make sure everything is evenly combined and those pickles are evenly distributed through the sauce.

確保所有材料均勻混合，酸黃瓜也均勻分布。

And when everything is thoroughly mixed, you should have something that looks like this.

We can turn it off the heat, just double check it for seasoning and then remove it from the stove top.

我們可以關火，試一下味道，然後把鍋子移開。

Now, to put this together, we're going to need six flour tortillas.

接著我們需要六張麵粉玉米餅（Tortilla）。

你可以使用任何你喜歡的餅皮，

and there is high protein variants, but most of the time they just aren't that good.

高蛋白版本也有，但大多數口感都不太好。

So for me, I'm using flour tortillas and we want to divide our mixture by six, so we can place that straight into the center.

所以我這次使用一般的麵粉餅皮，把餡料平均分成六份放在中央。

And we're also going to do the same thing with that cheddar cheese or mozzarella cheese if you've decided to use it.

然後把切達起司（或你選的莫札瑞拉）也平均分成六份加入。

but I will add just a touch of cracked black pepper and then just add over a sauce of your choice.

但我會加一點黑胡椒，再加入你喜歡的醬料。

For me personally, I'm just using a little Cajun mayonnaise.

If there's anything else, like vegetables, onion, lettuce, that you want to add to this, be my guest, go for it.

如果你想加入其他配料，例如蔬菜、洋蔥、生菜，都可以。

But I'm going to leave these nice and plain.

Just tuck it in, fold it all the way over the top,

and then just tuck that lip in right there.

Make sure all of the sides are fully tucked in so nothing leaks out.

確保所有邊緣都折好，避免餡料流出。

Now then, just push forward, wrapping it up nice and tight.

And when you have them rolled, just make sure you put them on the seam side down.

That way they just won't unfold and go everywhere.

Now, with that done, what you'll be left with is six nicely wrapped tortillas with nothing falling apart.

完成後，你會得到六份包得很好的卷餅，毫不鬆散。

It does take a little bit of practice, but once you get there, it is quite easy.

這需要一點練習，但熟了就很簡單。

Now, these can be left fresh or toasted, but for the purpose of this video, I will show you toasting one.

卷餅可以直接吃或煎一下，而我會示範如何煎。

What we want to do is lay it seam side down into a dry pan over a medium heat.

放進乾鍋，中火，收口面朝下。

We want to toast this for a couple of minutes on all sides, just until you have a nice golden brown color or it's toasted to your liking.

每一面煎幾分鐘，直到金黃酥脆，或依你喜歡的程度。

This can also be done in the oven as well as an air fryer.

Just always do whatever is easiest for you.

Worst-case scenario, when you are reheating it, if all you've got is a microwave, it will work,

最差情況，如果你只能用微波爐，也可以加熱，

All right, so we're toasted on all of the sides.

This can be turned off the heat and we can allow this to cool down slightly.

With whatever you're doing, if you're toasting them or leaving them fresh,

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減脂也能爽吃！高蛋白起司漢堡捲太邪惡了！ (I Can't Stop Making These HIGH PROTEIN Wraps | Cheeseburger Wraps Meal Prep)

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