Chicken, Pepper and Corn Stir-Fry

An easy tip to follow when cooking and eating healthy is "Eat the rainbow," and this colorful stir-fry is a great way to start. We use boneless[, skinless chicken thighs instead of breasts because a little goes a long way.]

Total Time:
30 min
Prep:
15 min
Cook:
15 min

Yield:
4 servings
Level:
Intermediate

CATEGORIES
NUTRITION INFO
Ingredients
  • 3/4 pound boneless, skinless chicken thighs (about 2 large), cut into 3/4- to 1-inch pieces
  • 1 large egg white
  • 2 tablespoons Chinese rice wine or dry sherry
  • 1 tablespoon plus 2 teaspoons cornstarch
  • 5 teaspoons low-sodium soy sauce
  • Kosher salt
  • 1 tablespoon sugar
  • Freshly ground black pepper
  • 4 tablespoons peanut or vegetable oil
  • 2 -inch piece ginger, sliced paper thin
  • 5 scallions, whites cut into 1/2-inch pieces and greens sliced, separated
  • 2 red bell peppers, sliced
  • 1 cup frozen corn kernels
  • Cooked brown rice, for serving
Directions

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. 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.

Place the sauce, vegetables and chicken near the stove. 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. Remove the chicken with a slotted spoon and set aside. Wipe the wok out if needed.

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. Add the scallion whites and peppers and stir-fry until crisp-tender, about 3 minutes. Add the corn and stir-fry until just soft, about 1 minute. 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. Add the scallion greens. Serve with the brown rice.

Copyright 2013 Television Food Network, G.P. All rights reserved

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    Healthy Main Dish Recipes