Chicken, Pepper and Corn Stir-Fry

Gluten Free
Dairy Free
Health score
24%
Chicken, Pepper and Corn Stir-Fry
30 min.
4
419kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • servings brown rice cooked for serving
  • cup corn kernels frozen
  • tablespoon cornstarch 
  • large egg white 
  • inch ginger paper thin sliced
  • servings kosher salt 
  • teaspoons soya sauce low-sodium
  •  bell peppers red sliced
  • tablespoons rice wine dry chinese
  •  scallions separated sliced cut into 1/2-inch pieces and greens ,
  • 0.8 pound chicken thighs boneless skinless cut into 3/4- to 1-inch pieces ( 2 large)
  • tablespoon sugar 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • stove
  • wok
  • slotted spoon

Directions

  1. Toss the chicken with the egg white, 1 tablespoon each rice wine and cornstarch, 1 teaspoon soy sauce and 1/4 teaspoon salt in a medium bowl.
  2. Mix together 1/3 cup water, the remaining 4 teaspoons of soy sauce, 1 tablespoon rice wine and 2 teaspoons cornstarch, the sugar and 1/2 teaspoon each salt and pepper in a small bowl until dissolved; set aside.
  3. Place the sauce, vegetables and chicken near the stove.
  4. Heat 2 tablespoons of the peanut oil in a large wok or large nonstick skillet over medium-high heat; swirl to coat the wok. Once the oil is hot, scoop the chicken from the bowl with a slotted spoon, letting any excess coating remain in the bowl, and add to the oil. Stir-fry, breaking the chicken up just enough so it doesn't clump, until the outside coating is set and lightly golden, 2 to 3 minutes.
  5. Remove the chicken with a slotted spoon and set aside. Wipe the wok out if needed.
  6. Return the wok to medium-high heat and add the remaining 2 tablespoons of oil to the wok. Just as the oil begins to smoke, add the ginger and stir-fry until fragrant, about 30 seconds.
  7. Add the scallion whites and peppers and stir-fry until crisp-tender, about 3 minutes.
  8. Add the corn and stir-fry until just soft, about 1 minute.
  9. Add the chicken and the sauce (stir the sauce before adding); stir until the sauce is thick and the vegetables and chicken are cooked through, 1 to 2 minutes.
  10. Add the scallion greens.
  11. Serve with the brown rice.

Nutrition Facts

Calories419kcal
Protein21.21%
Fat40.49%
Carbs38.3%

Properties

Glycemic Index
58.32
Glycemic Load
14.21
Inflammation Score
-9
Nutrition Score
25.168260854224%

Flavonoids

Luteolin
0.36mg
Kaempferol
0.22mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:418.5kcal
20.92%
Fat:18.68g
28.75%
Saturated Fat:3.26g
20.39%
Carbohydrates:39.76g
13.25%
Net Carbohydrates:35.39g
12.87%
Sugar:7.81g
8.68%
Cholesterol:80.8mg
26.93%
Sodium:598.82mg
26.04%
Alcohol:1.21g
100%
Alcohol %:0.45%
100%
Protein:22.03g
44.05%
Vitamin C:79.81mg
96.74%
Manganese:1.27mg
63.52%
Vitamin K:61.61µg
58.68%
Vitamin A:2051.9IU
41.04%
Vitamin B6:0.74mg
36.88%
Vitamin B3:7.23mg
36.13%
Selenium:21.51µg
30.72%
Phosphorus:287.67mg
28.77%
Magnesium:85.34mg
21.34%
Vitamin B2:0.31mg
18.5%
Vitamin B5:1.79mg
17.92%
Fiber:4.37g
17.49%
Potassium:559.8mg
15.99%
Vitamin E:2.36mg
15.74%
Folate:62.92µg
15.73%
Vitamin B1:0.24mg
15.69%
Zinc:2.3mg
15.36%
Iron:1.93mg
10.72%
Vitamin B12:0.55µg
9.2%
Copper:0.18mg
8.95%
Calcium:37.62mg
3.76%