Though lettuce is central to the recipe I share here, I won’t be telling you how much I like it. Lettuce has no praises for me to sing. If I want something refreshing, I’ll drink water, and if I want vegetables, I’ll roast them. Sometimes lettuce becomes a vehicle for dressing, and filler for other foods, and for that I’ll endure its existence. A well-dressed salad with heaps of other, more likable veggies is acceptable, and even mandatory, for my daily nutritional quota.

I scowl at the mention of the word "diet." Years and pounds ago, carbohydrates were my main food group. Sometimes it was my only food group. I ate cereal for breakfast, bagels for lunch and rice for dinner. I was in great shape, too.

My dad, whose nightly ritual included a bowl of vanilla ice cream, told me about low-carbohydrate diets that were just starting to become popular. I narrowed my eyes at him and said, "Seriously? There’s no way that can be healthy. Look at me. I eat tons of white bread."

Ah, youth is wasted on the young.

I’m still skeptical of no-carb fads, but I try to eat more salad these days. Since it’s a staple of my weekday lunches, I’m forced to search high and low for inspiration.

Any lettuce wrap could become a salad with some quick chopping, but I’ve always preferred to eat without a fork when I can. You could use other kinds of lettuce, but romaine hearts are best for their sturdy shape and slight sweetness. Feel free to prove me wrong and sing your praises of a lettuce dear to your heart.

LUNCH WRAPS

2 cups chicken, cooked
1 tablespoon basil
2 teaspoons mayonnaise
1 tablespoon mango chutney
2 stalks green onion, chopped (white and light green parts only)
Salt and pepper, to taste
1 medium tomato, halved and sliced
1 cup cucumber, sliced
1/2 avocado, sliced
6 romaine heart leaves, rinsed and dried
1/4 cup chopped roasted peanuts

Shred or chop chicken and place in bowl with basil, mayonnaise, chutney, green onions and salt and pepper. Stir until evenly coated.

Line a leaf of lettuce with 1/3 cup chicken, 2 tomato slices, cucumber slices and 2 slices avocado. Sprinkle with 1 teaspoon roasted peanuts.

Repeat with rest of romaine hearts. Serve immediately. Serves 1 to 2.

Approximate nutritional information (based on half chicken breast and half chicken thigh and not including salt to taste): 550 calories, 31 g fat, 6 g saturated fat, 125 mg cholesterol, 230 mg sodium, 21 g carbohydrate, 8 g fiber, 10 g sugar, 49 g protein

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Mariko Jackson blogs about family and food at www.thelittlefoodie.com.