BY SABRINA PRINCIPATO, NUTRITIONIST & NEVA COCHRAN, MS, RD, LD

If you’re reading this article, looking for a great meal to prepare in 15 minutes that will benefit your muscle gains, you’ve found it. But, the ingredients in this stir-fry does more than add muscle; the four-ounce skinless chicken breast provides more than 120 percent of your Daily Value of the amino acid tryptophan, which helps relieve stress, regulate sleep and release growth hormone. The bell pepper (red, yellow, green and orange varieties) reduces homocysteine levels in the body, which contributes to arterial inflammation and can lead to arterial damage. Furthermore, some studies suggest that bell peppers may even protect against cataracts. So, dig in and enjoy.

WHAT YOU NEED:
• 1 tbsp extra-virgin olive oil
• 6 oz grilled chicken breast
• 2 tbsp light soy sauce
• 1/2 cup chopped onion
• 1/2 cup sliced raw red or green pepper
• 1/2 cup sliced mango

HOW-TO:
Heat 1/2 tbsp oil in a nonstick cooking pan over high heat. Add grilled chicken and 1 tbsp soy sauce to pan; stir-fry until chicken is cooked and no longer pink inside. Remove chicken from pan and set aside. Add remaining oil. Place onion, pepper and remaining soy sauce into pan; stir-fry until tender. Return chicken to pan and heat through. Place vegetables and chicken on a plate and top with mango.

NUTRITION INFORMATION:
CALORIE COUNT: 600
PROTEIN: 44 GRAMS
CARBS: 63 GRAMS
FAT: 20 GRAMS
SAT FAT: 2 GRAMS
TOTAL PREP TIME: 15 MINUTES

Carve your six-pack with the ‘The Abs Diet,’ which is available in the July/August issue of Maximum Fitness—available on newsstands June 1, 2010—of Maximum Fitness for a detailed Meal Planner, so you can eat and go.