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Tabbouleh & Chicken Lettuce Wraps

Published October 25, 2018
2 minute read
Three lettuce wraps filled with diced grilled chicken, cherry tomatoes, chopped cucumber, and quinoa, garnished with herbs and spices, placed on a white rectangular plate. Several cherry tomatoes are scattered in the background. MyFitnessPal Blog
Published October 25, 2018
2 minute read
In This Article

Bulgar is a whole grain that provides about 7 grams of fiber per 1/4 cup serving. Here, it’s mixed with bright cherry tomatoes, zesty lemon juice and chicken to create a hearty, protein-rich filling for lettuce wraps. You can make an extra batch and store it in the fridge to have a healthy lunch easily available.

Tabbouleh & Chicken Lettuce Wraps

Ingredients

For the tabbouleh

  • 1 cup dry bulgur
  • 1 large lemon, juiced
  • 1/2 pint cherry tomatoes, halved
  • 2 medium green onions
  • 2 cups (50g) Italian parsley, finely chopped
  • 1/4 cup olive oil
  • Salt and pepper, to taste

For the chicken

  • 1 pound (450g) uncooked chicken tenders
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning

For the lettuce wraps

  • 20 medium-to-large lettuce leaves

Instructions

Wash the bulgur in a bowl of cold water and carefully drain the water. Repeat two more times to remove as much of the bran (it floats to the top) as you can.

Add cold water to completely cover the bulgur, allowing it to soak for 15 minutes.

Drain the bulgur using a mesh strainer, pressing to remove as much water as possible. Return bulgur to a dry bowl and stir in the lemon juice. Let bulgur stand for 30 minutes until tender.

Meanwhile, toss the chicken tenders with salt, pepper, olive oil, garlic powder and Italian seasoning.

Coat a cast-iron skillet with cooking spray and cook chicken in the pan over medium heat until browned. Cool before cubing.

Add tomatoes, cucumber, green onion, parsley and oil to the bulgur. Mix until well combined then sprinkle with salt and pepper, to taste.

Scoop filling and chicken into your lettuce wraps and enjoy.

Serves: 4 | Serving Size: 5 wraps

Nutrition (per serving): Calories: 366; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 12g; Cholesterol: 45mg; Sodium: 346mg; Carbohydrate: 26g; Dietary Fiber: 2g; Sugar: 3g; Protein 26g

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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