Don't you love dishes that are healthy yet quick to make? Me too. This is a perfect weeknight meal that your whole family will love. Makes 4 servings.

Ingredients:

2 cups brown rice

1 lb. wild salmon fillets, cubed

1 white onion, cut into 1/2 in squares

1 zucchini, sliced into 1/4 in pieces

8 oz. whole white mushrooms

Extra virgin olive oil

Juice of 1 lemon

Sea salt

Black pepper

2 Tbsp. parsley, chopped

Instructions:

If using wooden skewers, soak them in water for 20 minutes prior to using.

Cook rice according to package directions. Set aside.

Preheat broiler to high. Thread salmon and vegetables onto 4 separate skewers. Brush with olive oil then brush with lemon juice and sprinkle with salt, pepper and parsley.

Broil skewers 2-4 inches from heat source for 3 minutes. Turn skewers over and broil for another 3 minutes or until tender. To serve, place 1 salmon and 1 vegetable skewer over 1/2 cup rice.

Nutritional Information (per 4 oz salmon, 1 vegetable skewer and 1/2 cup rice): Calories: 540, Fat: 10 g., Carbs: 79 g., Protein: 32 g., Sodium: 135 mg.

Still eating microwave popcorn? STOP!!!! Microwave popcorn is filled with chemicals. The best popcorn is made from scratch and is SOOO much tastier than the nasty microwave stuff.

(Adapted from Tropical Traditions recipe)

Ingredients:

3 Tbsp. coconut oil

1/2 cup popcorn

3 Tbsp. butter

Salt

Makes 4 servings.

Instructions:

In a large pan melt coconut oil over high heat. Add popcorn and cover pot with lid slightly ajar.

In a small saucepan, melt butter. You want the butter to become light brown and have a nutty aroma. (Be careful not to scald it!)

As soon as the popcorn is done popping, turn heat to lowest setting. Drizzle 1/3 of the butter over the popcorn. Sprinkle with salt and stir. Repeat two more times.

Let the popcorn sit for 5-10 minutes on the lowest setting. (This is the hardest part for me because I usually start eating it out of the pan and can't seem to wait!) By letting it sit like this the moisture will be drawn out of the popcorn and it will be nice and crunchy.

Chicken Fajitas

Ingredients:

1 1/2 lb. boneless skinless chicken breasts

1 Tbsp lime juice

1 tsp. cumin

1 tsp. coarse salt

1/4 tsp. pepper

2 red onions, sliced

1 red bell pepper, sliced

4 cloves garlic, sliced

8 whole wheat flour tortillas

2 Tbsp. coconut oil or extra-virgin olive oil

Instructions:

Preheat oven to 350 degrees. Place chicken in shallow dish. Rub with lime juice, cumin, salt and pepper. Cover and let marinate for at least 20 minutes and up to to 1 hour.

Heat 1 Tbsp. oil in large skillet over high heat. Cook chicken until browned on both sides, about 10 mins. per side. Transfer to plate and keep warm.

In same skillet, heat remaining Tbsp. oil over medium high heat. Add onions, pepper and garlic. Season with salt and pepper. Cook, stirring frequesntly, until onions and peppers are beginning to soften, about 10 mins. Meanwhile, wrap tortillas in aluminum foil and heat in oven until warmed through, about 10-15 minutes.

To serve, slice chicken and serve with peppers,onions and tortillas.

Nutritional Information (per 2 fajitas):

Calories: 328, Fat: 12 g.,Carbs: 41 g., Protein: 12 g.

(Adapted from Eating Well magazine)

Here's a wonderful mini quiche recipe! They are great for brunch, breakfast or snacks. They also make great finger food at a dinner party. If you'd like to freeze them, simply wrap them individually in plastic and freeze them for up to 1 month.

Ingredients:

8 oz. turkey or chicken breakfast sausage, chopped

1 tsp. extra virgin olive oil

8 oz. sliced mushrooms

1/4 cup sliced scallions

1/4 cup shredded Swiss cheese

1 tsp. freshly ground black pepper

5 eggs

3 egg whites

1 cup 1% milk

Instructions:

Preheat oven to 325 degrees. Position rack in center of oven. Coat nonstick 12 cup muffin poan or use paper baking cups.

Heat a large nonstick skillet over medium high heat. Add sausage and cook 6-8 minutes or until golden brown. Transfer to a bowl to cool. Add oil to pan and add mushrooms. Cook until golden brown, about 5-7 minutes. Transfer mushrooms to bowl with the sausage and let cool for 5 minutes. Stir in scallions, cheese and pepper.

Whisk eggs, egg whites and milk in a medium bowl. Divide egg mixture evenly among muffin cups. Sprinkle a heaping Tbsp. of sausage mixture into each cup.

Bake until tops are just beginning to brown, about 25 minutes. Let cool on wire rack for 5 minutes. Place rack on top of pan and flip over to turn the quiches out onto the rack. Turn upright and let cool completely before serving. Makes 1 dozen.

Nutritional Information (per quiche): Calories: 90, Fat: 5 g., Carbs: 3 g., Protein: 9 g., Sodium: 217 mg.

Note: I always seem to have some of the sausage mixture left after making these so I usually use it to make a yummy omelet the next morning. Delicious!