Description
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.
Ingredients
Scale
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Notes
Using day-old rice is crucial for the best texture. Freshly cooked rice can become mushy when fried.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
Nutrition
- Calories: 450 kcal
- Sodium: 580 mg
- Protein: 38 g