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个大中型生菜叶子
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
营养(每erving):Calories: 366; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 12g; Cholesterol: 45mg; Sodium: 346mg; Carbohydrate: 26g; Dietary Fiber: 2g; Sugar: 3g; Protein 26g
