Chicken and Pepper Stir Fry

Ingredients

• Brown rice

  Long-grain, raw

  2 cup or 370g

• Soy sauce

  Made from soy (tamari)

  2 tbsp or 36g

• Ketchup

  2 tbsp or 30g

• Ginger root

  Raw

  1 tbsp or 6g

• Garlic

  Raw

  2 cloves, minced or 6g

• 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

  1 cup, chopped or 100g

• Red bell pepper

  Sweet, raw

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

Directions

1. Cook the brown rice according to package directions.
2. In a large resealable bag or bowl, combine soy sauce, ketchup, ginger, and garlic. Add the chicken, coat well, and marinate while the rice cooks.
3. Heat half of the oil in a large skillet or wok over medium-high until shimmering. Add scallions and bell pepper and stir-fry until crisp-tender, 2–3 minutes. Transfer to a plate.
4. Add the remaining oil. Lift chicken from the marinade (let excess drip) and stir-fry until cooked through to 165°F, 4–5 minutes.
5. Return vegetables to the pan and toss 30–60 seconds to heat through and coat in sauce. Serve over the cooked rice.