Chicken and Pepper Stir Fry

Ingredients

• Soy sauce

  Made from soy (tamari)

  3 tbsp or 54g

• Ketchup

  2 tbsp or 30g

• Ginger root

  Raw

  1 tbsp or 6g

• 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 the rice according to package directions. In a re-sealable heavy-duty plastic bag, mix soy sauce, ketchup, ginger, and minced garlic. Add the chicken, seal the bag, and turn to coat with the marinade. Let it stand for 15 minutes.
2. Heat 1 tablespoon of oil in a 10-inch skillet or wok over medium-high heat. Add scallions and bell peppers; stir-fry until they are crisp-tender. Remove from the skillet.
3. Heat the remaining 1 tablespoon of oil in the skillet. Add the chicken and stir-fry for 4 to 5 minutes or until no longer pink in the center. Stir in the bell pepper mixture. Serve over the cooked rice.
4. Note: Slightly freeze the chicken thighs to ease skinning and deboning.

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