Chicken and Pepper Stir Fry
1 serving of chicken and pepper stir fry contains 577 Calories. The macronutrient breakdown is 38% carbs, 43% fat, and 19% protein. This is a good source of protein (49% of your Daily Value), potassium (12% of your Daily Value), and magnesium (30% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 5 minutes
Ingredients
Ketchup 2 tbsp or 30g
Directions
- 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.
- 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.
- 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.
- NOTE: Have chicken thighs slightly frozen to ease in skinning and deboning.
Nutrition Facts
For 1 serving of chicken and pepper stir fry (259g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 577 | |
| Fats | 27g | 35% |
| Saturated fats | 6g | 32% |
| Trans fats | 0.1g | |
| Cholesterol | 123mg | 41% |
| Sodium | 670mg | 29% |
| Carbs | 54g | 20% |
| Net carbs | 50g | |
| Fiber | 4g | 13% |
| Sugar | 2g | |
| Protein | 27g | |
| Calcium | 48mg | 5% |
| Iron | 3mg | 33% |
| Potassium | 572mg | 12% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 5μg | |
| Beta carotene | 594μg | |
| Caffeine | 0mg | |
| Choline | 84mg | 15% |
| Copper | 0.3mg | 32% |
| Fluoride | 1μg | |
| Folate (B9) | 47μg | 12% |
| Lycopene | 835μg | |
| Magnesium | 126mg | 30% |
| Manganese | 3mg | 121% |
| Niacin | 10mg | 61% |
| Pantothenic acid | 1mg | 25% |
| Phosphorus | 434mg | 62% |
| Retinol | 29μg | |
| Riboflavin (B2) | 0.3mg | 24% |
| Selenium | 39μg | 71% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 35% |
| Vitamin A IU | 1203IU | |
| Vitamin A | 87μg | 10% |
| Vitamin B12 | 1μg | 32% |
| Vitamin B6 | 1mg | 68% |
| Vitamin C | 41mg | 45% |
| Vitamin D IU | 4IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 2mg | 15% |
| Vitamin K | 57μg | 48% |
| Zinc | 3mg | 28% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 6g | 32% |
| Monounsaturated fats | 13g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 5g | |
| Alpha Linolenic Acid (ALA) | 0.3g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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