Looking for a delicious and easy-to-make meal that’s perfect for any occasion? Look no further than this High Protein Crispy Garlic Chicken Fried Rice recipe! Packed with flavor and protein, this dish is sure to become a favorite in your household.
Why You’ll Love This Recipe:
- Great flavors: The combination of garlic, chicken, and soy sauce creates a savory and satisfying meal.
- Quick prep time: With simple ingredients and easy instructions, you can have this dish ready in no time.
- Perfect for meal prep: Make a big batch and enjoy leftovers throughout the week for a convenient and tasty meal option.
Ingredient Notes:
- Cooked jasmine or basmati rice (preferably day-old): Adds a fluffy texture to the fried rice.
- Boneless, skinless chicken breast, cut into small pieces: Provides a high protein content to the dish.
- Garlic, minced: Adds a delicious and aromatic flavor to the dish.
- Olive oil or sesame oil: Enhances the overall taste of the fried rice.
- Frozen peas and carrots, thawed: Adds color and nutrients to the dish.
- Green onions, sliced: Adds a fresh and oniony flavor to the fried rice.
- Large eggs, lightly beaten: Provides a rich and creamy texture to the dish.
- Low-sodium soy sauce: Adds a salty and umami flavor to the dish.
- Oyster sauce (optional): Adds depth and richness to the fried rice.
- ½ tsp ground black pepper: Adds a hint of spice to the dish.
- Cornstarch (for chicken coating): Helps to create a crispy coating on the chicken.
- Water (for cornstarch slurry): Used to create a slurry to coat the chicken.
Step-by-Step Instructions:
- In a large skillet or wok, heat olive oil over medium-high heat.
- Add minced garlic and cook until fragrant.
- Add chicken pieces and cook until browned and cooked through.
- Push chicken to one side of the skillet and add beaten eggs to the other side.
- Scramble the eggs until cooked, then mix with the chicken.
- Add peas, carrots, and green onions to the skillet and cook until heated through.
- Add cooked rice to the skillet and stir to combine.
- In a small bowl, mix soy sauce, oyster sauce, black pepper, and water to create a slurry.
- Pour the slurry over the rice and mix well.
- Cook for a few more minutes until everything is heated through and well-combined.
- Serve hot and enjoy!
Helpful Tips:
- Use day-old rice for the best texture in the fried rice.
- Add extra vegetables like bell peppers or broccoli for added nutrition.
- Customize the dish by adding your favorite protein or additional seasonings.
- Store leftovers in an airtight container in the fridge for up to 3 days.
Expert Tips for the Best Results:
- Use a hot skillet or wok to ensure a crispy texture on the chicken and rice.
- Cook the chicken in batches to avoid overcrowding the skillet.
- Garnish with additional green onions or sesame seeds for extra flavor.
Serving Suggestions:
Pair this High Protein Crispy Garlic Chicken Fried Rice with a side of steamed vegetables or a fresh salad for a complete meal. Enjoy with a glass of iced tea or a refreshing lemonade for a tasty and satisfying meal.
Storage and Reheating Tips:
To store leftovers, allow the fried rice to cool completely before transferring to an airtight container. Reheat in the microwave or on the stovetop, adding a splash of water to prevent the rice from drying out.
Frequently Asked Questions:
- Can I use leftover cooked chicken instead of raw chicken breast?
Yes, you can definitely use leftover cooked chicken in this recipe. Simply shred the chicken and add it to the skillet when you would normally add the raw chicken. - Can I make this dish vegetarian?
Yes, you can easily make this dish vegetarian by omitting the chicken and adding extra vegetables or tofu for protein. - Can I use brown rice instead of jasmine or basmati rice?
While jasmine or basmati rice is traditionally used in fried rice dishes, you can certainly use brown rice for a healthier alternative. Just be aware that brown rice may have a slightly chewier texture.
Conclusion:
Give this High Protein Crispy Garlic Chicken Fried Rice recipe a try and experience the delicious flavors and satisfying textures for yourself. Whether you’re looking for a quick weeknight meal or a tasty dish for meal prep, this recipe is sure to please. Don’t forget to share your feedback and enjoy every bite!
High Protein Crispy Garlic Chicken Fried Rice
- Prep Time: 15 mins
- Cook Time: 15 mins
- Total Time: 30 mins
- Yield: 4 servings 1x
- Category: Main-course
- Method: Stovetop
- Cuisine: Asian
- Diet: Low Calorie
Description
This High Protein Crispy Garlic Chicken Fried Rice is a delicious and satisfying meal that combines tender chicken pieces with crispy vegetables and fluffy rice, all seasoned with garlic and soy sauce.
Ingredients
Main Ingredients:
- 2 cups cooked jasmine or basmati rice (preferably day-old)
- 1 lb boneless, skinless chicken breast, cut into small pieces
- 4 cloves garlic, minced
- 2 tbsp olive oil or sesame oil
- 1 cup frozen peas and carrots, thawed
- 3 green onions, sliced
- 2 large eggs, lightly beaten
- 3 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce (optional)
- 1/2 tsp ground black pepper
- 1 tsp cornstarch (for chicken coating)
- 1 tbsp water (for cornstarch slurry)
Instructions
- Prepare the Chicken: In a bowl, mix the chicken pieces with cornstarch, water, and soy sauce. Let it marinate for 15 minutes.
- Cook the Chicken: In a large skillet, heat oil and stir-fry the marinated chicken until cooked through. Set aside.
- Prepare the Rice: In the same skillet, add more oil if needed and sauté garlic until fragrant. Add rice and stir-fry for a few minutes.
- Combine Ingredients: Push the rice to one side of the skillet and scramble the eggs on the other side. Mix everything together and add peas, carrots, green onions, and cooked chicken.
- Season and Serve: Add soy sauce, oyster sauce, black pepper, and mix well. Serve hot and enjoy!
Notes
- You can customize this recipe by adding other vegetables like bell peppers or broccoli.
- For an extra kick of flavor, sprinkle with a dash of red pepper flakes.
Nutrition
- Serving Size: 1 bowl
- Calories: 350 kcal
- Sugar: 3 g
- Sodium: 700 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 4 g
- Protein: 25 g
- Cholesterol: 80 mg