⏱ 50 min totalChicken and Pepper Stir Fry
Per 1 serving · 187 g · 9 ingredients
of a 2,000 cal day
- Protein20g19% of calories
- Carbs40g37% of calories
- Fat21g44% of calories
At a glance
One serving of Chicken and Pepper Stir Fry (187 g) has 428 calories, with 20 g of protein, 40 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (40% DV), Vitamin C (33% DV) and Vitamin K (25% DV). Keep an eye on saturated fat and cholesterol, which provide 24% and 31% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin C33%
- Vitamin K25%
- Thiamine23%
- Niacin45%
- Vitamin B647%
Good source of
10–19% of the daily value
- Vitamin E11%
- Riboflavin (B2)16%
- Pantothenic acid19%
- Choline11%
Watch
20%+ of the daily value
- Saturated fat24%
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Brown rice
¼ tbsp Tamari soy sauce
¼ tbsp Ketchup
⅛ tbsp Ginger root
¼ cloves, minced Garlic
1 thigh, bone removed Chicken thigh
¼ tbsp Canola oil
⅛ cup, chopped Scallions
⅛ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper
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.
Vitamins & minerals
Amounts for 1 serving (187 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 62 μg | 7% |
| Vitamin C | 29 mg | 33% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 31 μg | 8% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 62 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 31 mg | 3% |
| Iron | 2 mg | 22% |
| Potassium | 403 mg | 9% |
| Magnesium | 91 mg | 22% |
| Phosphorus | 320 mg | 46% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 23% |
| Manganese | 2 mg | 79% |
| Selenium | 29 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 408 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 627 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 22 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 428 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Chicken and Pepper Stir Fry?
One serving of Chicken and Pepper Stir Fry (1 serving) has 428 calories, which works out to 230 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Chicken and Pepper Stir Fry high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chicken and Pepper Stir Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken and Pepper Stir Fry?
376 mg per serving.
How much sugar is in Chicken and Pepper Stir Fry?
1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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