Tabbouleh & Chicken Lettuce Wraps

Bulgar is a whole grain that provides about 7 grams of fiber per 0.25 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.

under 55 mins
lunch
Updated on 10 June 2024

Ingredients for servings

    For the tabbouleh

  • 1 cup dry bulgur

  • 1 large lemon dry bulgur

  • 0.5 pint cherry tomatoes halved

  • 2 medium green onions

  • 2 cup Italian parsley finely chopped

  • 0.25 cup olive oil

  • Salt and pepper to taste

    • For the chicken

  • uncooked chicken tenders

  • teaspoon 0.125 salt

  • 0.125 tsp pepper

  • 1 tbsp olive oil

  • 0.5 tsp garlic powder

  • 0.25 tsp Italian seasoning

    • For the lettuce wraps

  • 20 medium-to-large lettuce leaves

Directions

  • 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

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