Crispy Garlic Chicken Fried Rice: High Protein Meal (Print Version)
High protein crispy garlic chicken fried rice. Enjoy a flavorful, satisfying meal packed with lean protein and savory garlic, perfect for a quick weeknight dinner.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 15 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Intermediate
Cuisine: Asian
Dietary: Dairy-Free
# Ingredients:
→ The Crispy Garlic Chicken Core
01 -
1 1/2 lbs boneless, skinless chicken breast, cut into 1-inch pieces
02 -
2 tbsp cornstarch
03 -
1 tsp garlic powder
04 -
1/2 tsp salt
05 -
1/4 tsp black pepper
06 -
2 tbsp neutral oil (e.g., avocado or canola oil)
→ Umami-Rich Rice Foundation
07 -
4 cups cooked day-old white rice
08 -
2 large eggs
09 -
3 tbsp low-sodium soy sauce
10 -
1 tsp toasted sesame oil
→ Aromatic & Vibrant Stir-Ins
11 -
4 cloves garlic, minced
12 -
1/2 cup yellow onion, finely diced
13 -
1/2 cup carrots, finely diced
14 -
1/2 cup frozen peas
→ Flavor Amplifiers & Finishing Touches
15 -
1/4 cup green onions, sliced (for garnish)
16 -
1/4 tsp white pepper
17 -
Salt and pepper to taste
# Instructions:
01 -
Combine 1.5 lbs boneless, skinless chicken breast with 2 tbsp cornstarch, 1 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper. Toss well to coat evenly, ensuring each piece is ready for its crispy transformation in this High Protein Crispy Garlic Chicken Fried Rice.
02 -
Heat 2 tbsp neutral oil in a large skillet or wok over medium-high heat. Add the coated chicken in a single layer and cook for 5-7 minutes, flipping occasionally, until golden brown and crispy. Remove chicken and set aside.
03 -
Add 4 cloves minced garlic, 1/2 cup finely diced yellow onion, and 1/2 cup finely diced carrots to the same skillet. Sauté for 2-3 minutes until softened and fragrant, scraping up any browned bits from the pan.
04 -
Push the vegetables to one side of the skillet. Pour 2 large beaten eggs into the empty space and scramble until just set, about 1-2 minutes. Break the eggs into smaller pieces and mix with the sautéed vegetables.
05 -
Add 4 cups cooked day-old white rice to the skillet. Drizzle with 3 tbsp low-sodium soy sauce and 1 tsp toasted sesame oil. Stir well to combine, ensuring the rice is evenly coated and heated through for your High Protein Crispy Garlic Chicken Fried Rice.
06 -
Stir in 1/2 cup frozen peas and the cooked crispy chicken. Continue to cook for 2-3 minutes, tossing frequently, until everything is heated through. Season with 1/4 tsp white pepper and salt and pepper to taste.
07 -
Remove the High Protein Crispy Garlic Chicken Fried Rice from heat. Garnish generously with 1/4 cup sliced green onions. Serve immediately for the best flavor and texture.
# Notes:
01 -
For extra crispy chicken, ensure your pan is hot and don't overcrowd it. Cook in batches if necessary.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave.
03 -
Feel free to swap chicken breast for chicken thighs for a juicier texture, or add other quick-cooking vegetables like bell peppers or bean sprouts.
04 -
A drizzle of sriracha or a fried egg on top makes for an even more satisfying meal.
# Tools You'll Need:
01 -
Wok (or large skillet)
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
06 -
Spatula
# Nutrition Facts (Per Serving):
Calories: 644 kcal
Total Fat: 17 g
Total Carbohydrate: 54 g
Protein: 63 g