Teriyaki Wraps

Recently I've tried to establish one night a week that is a meatless meal, for the purpose to save money and to cut back on meat. It hasn't gone over well with my husband but I still try. Teriyaki wraps are a light meal with lots of color.



Teriyaki Wraps

1 cup rice
2 cups water
2 T olive oil
1 onion, chopped
1 red bell pepper, chopped
1 small zucchini, chopped
1 small yellow squash, chopped
1 1/4 c teriyaki sauce
3 T soy sauce
2 t garlic powder
1/2 t salt
1 t black pepper
4 whole wheat tortillas

In a saucepan bring 2 cups of water to boil, add rice. Reduce heat, cover and simmer for 20 minutes. *Or cook your rice in a rice cooker. Heat olive oil in a large skillet over medium heat. Saute onion, pepper, zucchini and squash until onions are tender. Stir in teriyaki sauce. When vegetables are tender, stir in the cooked rice, soy sauce, garlic powder, salt and pepper. Simmer for 3-5 minutes. Place 1/4 of the rice and vegetables in each tortilla, and roll up. I add a little Parmesan cheese.

*I cut out the soy sauce and extra salt because I make my own teriyaki sauce and I don't want too much sodium

Teriyaki Sauce

3/4 c soy sauce
1/4 c honey
1/2 c sugar
1 clove garlic
1/2 t ginger

Penne With Chicken and Asparagus

In my family we love asparagus. love it! Except I was getting sick of the same way we were having it. I found this recipe and I love it, plus it's healthy! Not fattening. It's got enough flavor and it's delicious warm or cold. Plus it makes great leftovers for the husband.Penne With Chicken and Asparagus

• 1 (16 ounce) package dried penne pasta
• 5 tablespoons olive oil, divided
• 2 skinless, boneless chicken breast halves - cut into cubes
• salt and pepper to taste
• garlic powder to taste
• 1/2 cup low-sodium chicken broth
• 1 bunch slender asparagus spears, trimmed, cut on diagonal into 1-inch pieces
• 1 clove garlic, thinly sliced
• 1/4 cup Parmesan cheese

Bring a large pot of lightly salted water to boil. Add pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside.Warm 3 tablespoons olive oil in a large skillet over medium-high heat. Stir in chicken, and season with salt, pepper, and garlic powder. Cook until chicken is cooked through and browned, about 5 minutes. Remove chicken to paper towels.Pour chicken broth into the skillet. Then stir in asparagus, garlic, and a pinch more garlic powder, salt, and pepper. Cover, and steam until the asparagus is just tender, about 5 to 10 minutes. Return chicken to the skillet, and warm through. Stir chicken mixture into pasta, and mix well. Let sit about 5 minutes. Drizzle with 2 tablespoons olive oil, stir again, then sprinkle with Parmesan cheese. Serves 8.

Calories Per Serving: 321
Total Fat: 10.2 g
Cholesterol: 17 mg
Sodium: 77 mg
Carbs: 43.2 g
Dietary Fiber: 3.1 g
Protein: 15.7 g