Three-Color Sweet Pepper Stir-Fried Chicken

Why people make this dish

Over-indulging in cold drinks, raw salads, and chilled foods is something modern eating habits encourage — but in Chinese food thinking, too much cold and raw food can weaken the stomach’s warming capacity over time, leading to a bland taste in the mouth, a bloated feeling after meals, and general digestive sluggishness. Bro Niu recommends this cheerful stir-fry as a practical everyday dish to counteract that tendency. It is worth noting that while very spicy chillies are pungent and drying, sweet bell peppers offer a much gentler warming quality without the irritating heat — making them suitable for regular cooking. The three colours add visual appeal to the table, which in Bro Niu’s view is itself a part of making food enjoyable.

Who it suits / who should be cautious

• Suits: those who tend to feel cold in the stomach, experience bloating after meals, or have a sluggish appetite — especially people who habitually eat too many cold or raw foods
• The recipe uses sweet (bell) peppers, not hot chilli peppers — it is mild and suitable for most adults
• Those with active gastric inflammation or stomach ulcers should keep portions moderate and avoid excessive oil; consult a doctor about dietary restrictions

Why these ingredients (the food-therapy logic)

• Sweet peppers (tian jiao): Belong to the capsicum family and share some mild warming, stomach-strengthening properties without the harsh heat of spicy chillies; rich in vitamin C and antioxidants
• Fresh ginger (sheng jiang): A key warming herb for the stomach; helps dispel cold, reduce bloating, and eliminate the gamey smell from poultry
• Garlic and shallot: Add depth of flavour and are traditionally considered to have mild digestive benefits
• Chicken thigh: More flavourful and moist than breast meat; a gentle protein that supports overall vitality

Ingredients (2 servings)

Ingredient	Amount	Notes
Red sweet pepper	Half	Deseed and cut into bite-size pieces
Yellow sweet pepper	Half	Deseed and cut into bite-size pieces
Green sweet pepper	Half	Deseed and cut into bite-size pieces
Chicken thigh	2 pieces	Bone out and cut into bite-size pieces
Minced garlic	1 teaspoon
Minced fresh ginger	1 teaspoon
Minced shallot	1 teaspoon
Marinade	To taste	Soy sauce, oyster sauce, sugar, cornstarch
Rice wine	A splash	For deglazing
Cooking oil	As needed
Seasoning	To taste	Salt, oyster sauce, a little water

Method

1. Deseed the sweet peppers and cut into chunks.
2. Bone out the chicken thighs, cut into bite-size pieces, and marinate with soy sauce, oyster sauce, sugar, and cornstarch for at least 15 minutes.
3. Blanch the marinated chicken briefly in boiling water, remove and drain well.
4. Heat oil in a wok over medium-high heat; stir-fry garlic, ginger, and shallot until fragrant.
5. Add the sweet peppers and stir-fry for 1–2 minutes.
6. Return the chicken to the wok and toss to combine.
7. Deglaze with a splash of rice wine, add seasoning and a little water, and cook until the sauce thickens and coats the ingredients.
8. Dish up and serve hot.

Bro Niu’s tips

For silky, smooth chicken, either velveting in warm oil (oil blanching) or blanching in boiling water before the final stir-fry makes a significant difference — the chicken stays tender and does not dry out in the wok. Sweet peppers can actually be eaten raw if they are very thoroughly washed — Bro Niu recommends rubbing the surface with fine salt before rinsing to ensure full cleanliness, especially for peppers and cucumbers with skins.

Community questions answered (selected)

• Q (Wayward): I am 7 weeks pregnant and have a cold stomach — is ginger or old ginger water safe during pregnancy? Bro Niu: A little ginger water during pregnancy is fine. Try perilla leaf (zi su ye, 11 g) with 4–5 slices of fresh ginger and a little rock sugar in 2.5 bowls of water, simmered for 10 minutes — this has a calming effect on the stomach and is traditionally considered to support pregnancy. For diarrhoea with a cold constitution, try huai yam, stir-fried flat beans, and euryale seeds with red dates stewed with lean pork, twice a week.

• Q (吴妈 / Mrs Wu): Can three-color sweet peppers be eaten raw — for example as part of sushi or a salad? Bro Niu: Yes, sweet peppers can be eaten raw as long as they are cleaned very carefully. Rub the skin surface with fine salt, rinse thoroughly, and they are safe to use. This approach works well for any produce with a skin, such as cucumber and sweet peppers.

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Published February 17, 2012 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.