BY NEVA COCHRAN, RD

You come home from a long day at the office and the last thing you want to be concerned about is what you want to make for supper. All you know is that you want something tasty that will fuel your muscle gains. Well, here are two healthy dinner options that do just that.



1. SPICY BARBECUED CHICKEN

INGREDIENTS:
• 6 oz raw boneless, skinless chicken breast
• Homemade Barbecue Sauce (see below)
• 1 whole wheat roll
• 1⁄2 cup grapes
• SALAD: 1 cup lettuce, 1⁄8 avocado, 1⁄3 tomato, 1⁄4 cucumber, 1 tbsp fresh mozzarella cheese, 2 tbsp red wine vinegar, 1 tsp extra-virgin olive oil

INSTRUCTIONS:
Prepare a grill with charcoal briquettes or preheat a gas grill. Prepare barbecue sauce and divide into two small bowls. Brush barbecue sauce from one bowl on both sides of chicken breast. Grill over medium coals or heat, turning once, for 10 to 15 minutes or until juices run clear. Brush with additional barbecue sauce from first bowl before turning. Discard any remaining sauce from this bowl. (Do not use on cooked chicken due to contamination from raw chicken.) Heat another bowl of barbecue sauce in a microwave oven for 10 seconds or until hot. Add to cooked chicken, if desired. Toss salad ingredients with vinegar and oil. Serve with a roll and enjoy grapes for dessert.

CALORIE COUNT: 500
PROTEIN: 48 GRAMS
CARBS: 51 GRAMS
FAT: 14 GRAMS
SAT FAT: 3 GRAMS
TOTAL PREP TIME: 20 MINUTES

2. HOMEMADE BARBECUE SAUCE – KEEP YOUR SAUCE NATURAL

INGREDIENTS:
• 2 tbsp sodium-reduced tomato sauce
• 1 tbsp red wine vinegar
• 1⁄2 tsp honey
• 1⁄2 tsp Dijon mustard
• 1⁄4 tsp Worcestershire sauce

INSTRUCTIONS:
Combine all ingredients in a small bowl and stir with a wire whisk.

CALORIE COUNT: 30
PROTEIN: 0 GRAMS
CARBS: 8 GRAMS
FAT: 0 GRAMS
SAT FAT: 0 GRAMS
TOTAL PREP TIME: 2 MINUTES


3. EASY SEAFOOD PIZZA

INGREDIENTS:
• 2 whole wheat tortillas
• 1⁄2 cup bottled fat-reduced pasta sauce
• 1⁄2 cup (2 oz) fresh part-skim mozzarella cheese, diced
• 2 tbsp each sliced raw mushrooms, diced bell peppers and sliced black olives
• 12 medium cooked shrimp
• 1 cup leaf lettuce
• 1 tbsp balsamic vinaigrette


INSTRUCTIONS:
Set oven to broil. Place tortillas on a baking sheet spritzed with nonstick cooking spray. Spread tomato sauce evenly over each tortilla; top with cheese, vegetables, olives and shrimp. Place pan under broiler until cheese melts, about 30 to 60 seconds. While pizza is cooking, toss lettuce with dressing.

CALORIE COUNT: 500
PROTEIN: 32 GRAMS
CARBS: 64
GRAMS OF FAT: 19
GRAMS SAT FAT: 5 GRAMS
TOTAL PREP TIME: 10 MINUTES

If you’re not careful, your food can make you sick, and the last thing you want is to miss a workday or two because of food poisoning. Pick up the January/February issue of Maximum Fitness -- on newsstands December 15, 2009 -- to protect yourself from foods that can make you ill.