Name: High Protein Crispy Garlic Chicken Fried Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
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); ½ tsp ground black pepper; 1 tsp cornstarch (for chicken coating); 1 tbsp water (for cornstarch slurry)

If you’re looking for a meal that excites the palate while keeping health in mind, the High Protein Crispy Garlic Chicken Fried Rice is an excellent choice. This dish is not just about satisfying hunger; it’s a harmonious blend of flavors, textures, and nutrients that makes dinner not only healthy but also incredibly crave-worthy. With the crispy chicken, fragrant garlic, colorful vegetables, and fluffy rice, you’ll be savoring every bite. Plus, it comes together in just about 30 minutes, making it a perfect solution for busy weeknights or when you need to impress someone special.

One of the best aspects of this recipe is its adaptability. The colorful mixture of vegetables and rich flavors means that leftovers can easily transform into lunches. The nutritional value of high protein chicken paired with whole grains provides a well-balanced plate that keeps you full and satisfied. In just a short time, you can whip up a delectable meal that the entire family will love. You’ll appreciate the simplicity and satisfying crunch of the chicken while the soy sauce and garlic pack a flavor punch!

Why You’ll Love This High Protein Crispy Garlic Chicken Fried Rice

High Protein Content: Great for enhancing muscle recovery and energizing your workouts.
Quick and Easy: Ready in just 30 minutes — perfect for busy weeknights.
Envelope of Flavor: The garlic and sauce elevate the dish to a tantalizing level.
Versatile Ingredients: Use whatever veggies you have on hand; customize it to your palate!
One-Pan Meal: Minimal cleanup, making dinner stress-free.

Preparation Phase & Tools to Use

To make the cooking process seamless, it’s essential to prepare your kitchen and gather all necessary tools beforehand. Start by measuring out your ingredients, especially the rice, chicken, and sauces. Using day-old rice ensures it’s drier and easier to fry without clumping. A large skillet or wok is vital for even cooking and sufficient space to stir-fry effectively. If you don’t have a wok, a sturdy large-scale frying pan will do wonders too.

Furthermore, make sure you have a wooden spatula or a sturdy spoon on hand. This will help you move ingredients around the hot skillet safely and efficiently. Gather all your ingredients on the counter before you begin, as this will streamline your cooking process. Prepare a bowl for your cooked chicken and another for the vegetables, so you can easily add each component at the right time.

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)
½ tsp ground black pepper
1 tsp cornstarch (for chicken coating)
1 tbsp water (for cornstarch slurry)

Instructions

Step 1: Prepare the Chicken

Begin by preparing your chicken. In a bowl, add your chicken pieces and thoroughly coat them with cornstarch. The cornstarch is crucial for achieving that desirable crispy exterior during the frying process. It binds to the chicken, allowing it to form a crunchy crust quickly when cooked.

Step 2: Cook the Chicken

Heat one tablespoon of olive or sesame oil in a large skillet or wok over medium-high heat. Once hot, carefully place the coated chicken in the pan. Cook the chicken for about 5–7 minutes, stirring occasionally until it turns golden and crispy on the outside. Once done, remove the chicken and set it aside on a plate, allowing it to rest and retain that delightful crunch.

Step 3: Sauté the Garlic

Now it’s time to infuse your dish with aromatic flavors. In the same pan where you cooked the chicken, add another tablespoon of oil. Toss in the minced garlic and let it sizzle for around 30 seconds. Keep an eye on it to prevent the garlic from burning, as burnt garlic can turn bitter.

Step 4: Scramble the Eggs

As the garlic begins to release its fragrance, push it to one side of the pan. Pour the lightly beaten eggs into the other side. Stir gently to cook the eggs until they begin to set into soft curds. This step enhances the dish with protein and adds a soft texture.

Step 5: Stir-Fry the Rice and Vegetables

With the eggs cooked, it’s time to add the star ingredient: the rice! Incorporate the cooked rice along with the thawed peas and carrots, and sliced green onions. The colors and flavors combine beautifully during the stir-frying process. Pour in both the soy sauce and oyster sauce, and stir everything together for a few minutes to ensure the flavors marry well, breaking up any clumps of rice.

Step 6: Bring Back the Chicken

Finally, return the crispy chicken to the pan. Toss all the ingredients together, ensuring the chicken is well-coated in the savory mixture but still retains its crunchy texture. Adjust the seasoning with ground black pepper, and give everything a final stir.

Step 7: Finish and Serve

Once everything is well-combined, it’s time to serve your delicious creation! Scoop onto plates or into bowls, and enjoy your High Protein Crispy Garlic Chicken Fried Rice while it’s still hot.

Variations

Protein: Swap the chicken for shrimp, tofu, or beef for different protein options.
Vegetables: Include bell peppers, broccoli, or snap peas to add more color and nutrition.
Spices: Experiment with different spices like red pepper flakes or ginger for a kick of heat and flavor.

Cooking Notes

Using day-old rice is crucial for the best texture. Freshly cooked rice can become mushy when fried.
Feel free to adjust the amount of soy and oyster sauce based on your taste preferences — a little can go a long way!

Serving Suggestions

Serve with a side of pickled vegetables for an extra crunch and tang.
Pair it with a light cucumber salad or soup for a complete meal experience.

Tips

Don’t overcrowd the pan when cooking the chicken; it ensures even cooking and crispiness.
If making ahead, store rice and chicken separately until ready to heat to maintain texture.

Prep Time, Cook Time, Total Time

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Nutritional Information

Calories: Approximately 450 per serving
Protein: 38g
Sodium: 580mg

FAQs

Can I use brown rice instead of white rice?

Yes! Brown rice offers a nuttier flavor and is a healthier alternative due to its higher fiber content.

Is this recipe suitable for meal prep?

Absolutely! This dish holds up well in the refrigerator and can be reheated without losing flavor.

What other vegetables can I add?

You can add any of your favorites, like bell peppers, zucchini, or even spinach for added nutrition.

How can I make it gluten-free?

Substitute the soy sauce with a gluten-free version or tamari to keep it gluten-free.

Conclusion

The High Protein Crispy Garlic Chicken Fried Rice is an incredible solution for those weeknight dinner dilemmas, providing flavor and nutrition in a single dish. With the delectable crunch of the chicken, the comforting rice blend, and the vibrant veggies, this meal is bound to impress everyone who tries it. Not only does this recipe cater to your taste buds, but it also aligns with a health-conscious lifestyle, satisfying cravings while delivering the protein you need. So go ahead, give this recipe a try, and don’t forget to share your variations and experiences in the comments below!