Lettuce wraps aren't only restaurant fare as this lunch recipe proves. Whip up all the filling components the night before and grab-and-go the next morning.



  • ½ cup reduced-sodium chicken broth

  • ¼ cup dry bulgur

  • 2 tablespoons purchased green olive tapenade

  • 2 tablespoons orange, tangerine, or mandarin orange juice

  • 2 teaspoons olive oil

  • ½ cup orange, tangerine, or mandarin orange sections

  • ¼ cup coarsely shredded carrot

  • 2 green onions, thinly sliced

  • 6 green or red leaf lettuce leaves

  • 4 ounces cooked skinless boneless chicken breast, shredded


  • In a small saucepan bring chicken broth to boiling. Place bulgur in a medium bowl. Pour broth over bulgur. Cover and let stand 15 minutes. If necessary, drain off excess broth.

    Add tapenade, orange juice, and oil to the drained bulgur. Stir in orange sections, carrot, and green onion. Cover and chill at least 6 hours or up to 24 hours.

    To assemble, lay lettuce leaves on a flat surface. Spoon bulgur mixture evenly onto lettuce leaves. Top with shredded chicken. Fold lettuce around filling to eat.

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Wrap and Tote

Wrap sandwiches individually in parchment paper, plastic wrap, or waxed paper, or place them upright in an airtight container. Place wraps in insulated lunch boxes. Add cooler packs or store lunch boxes in the refrigerator. Serve within 5 hours.

Nutrition Facts

263 calories, 8 g fat (1 g saturated fat, 1 g polyunsaturated fat, 4 g monounsaturated fat), 48 mg cholesterol, 437 mg sodium, 26 g carbohydrates, 5 g fiber, 8 g sugar, 23 g protein.