Meal Total (per plate): 327 cal., 18 g total fat (4 g sat. fat), 280 mg chol., 534 mg sodium, 28 g carb. (8 g fiber, 3 g sugars), 14 g pro. Exchanges: 1 vegetable, 1.5 starch, 1 lean meat, 2.5 fat.

Chunky Egg Salad Lettuce Wraps

Carb. per serving 28 g

Servings 4 (3 lettuce leaves, ½ cup bulgur, and 1 cup egg salad each)

Prep 30 minutes   Cook 10 minutes

• ¾ cup dry bulgur
• ¾ cup water
• ⅛ teaspoon salt
• 6 hard-cooked eggs, peeled and chopped
• 1 medium avocado, halved, seeded, peeled, and chopped
• ¾ cup coarsely shredded carrots
• ¼ cup matchstick-size radish pieces
• ¼ cup thinly sliced green onions (2)
• ¼ cup chopped celery
• ¼ cup cider vinegar
• 2 tablespoons snipped fresh cilantro or parsley
• 1 tablespoon light mayonnaise
• 1 tablespoon honey mustard
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 12 butterhead (Boston or Bibb) lettuce leaves

1. In a medium saucepan bring the bulgur, water, and ⅛ teaspoon salt to boiling; reduce heat. Cover and simmer for 5 minutes. Remove from the heat. Let stand, covered, for 10 minutes. Stir and let cool for 10 minutes.

2. In a large bowl gently combine eggs, avocado, carrots, radishes, green onions, and celery.

3. In a small bowl whisk together vinegar, cilantro, mayonnaise, mustard, oil, garlic, ½ teaspoon salt, and the pepper. Pour over egg mixture and stir gently to combine.

4. Divide lettuce leaves, bowl sides up, among four serving plates. Spoon bulgur evenly into lettuce leaves. Top evenly with egg salad.

Per serving: 327 cal., 18 g total fat (4 g sat. fat), 280 mg chol., 534 mg sodium, 28 g carb. (8 g fiber, 3 g sugars), 14 g pro. Exchanges: 1 vegetable, 1.5 starch, 1 lean meat, 2.5 fat.