Chicken and Pepper Stir Fry

Ingredients

• Soy sauce

  Made from soy (tamari)

  3 tbsp or 54g

• Ketchup

  2 tbsp or 30g

• Ginger

  Spices, ground

  3 tsp or 5g

• Garlic

  Raw

  1 cloves, minced or 3g

• Chicken thigh

  Broilers or fryers, meat and skin, raw

  8 thigh, bone removed or 752g

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  2 tbsp or 28g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  6 large or 150g

• Red bell pepper

  Sweet, raw

  1 large (2-1/4 per pound, approx 3-3/4" lo or 164g

• Brown rice

  Long-grain, raw

  2 cup or 370g

Directions

1. Cook rice according to package directions. Mix soy sauce, ketchup, ginger and garlic in re-sealable heavy-duty plastic bag. Add chicken; seal bag and turn to coat with marinade. Let stand 15 minutes.
2. Heat 1 tablespoon of the oil in 10-inch skillet or wok over medium-high heat. Add green onions and bell peppers; stir-fry until crisp-tender. Remove from skillet.
3. Heat the remaining 1 tablespoon oil in skillet. Add chicken; stir-fry 4 to 5 minutes or until no longer pink in center. Stir in bell pepper mixture. Serve over rice.
4. NOTE: Have chicken thighs slightly frozen to ease in skinning and deboning.

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