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High Protein Crispy Garlic Chicken Fried Rice Recipe

High Protein Crispy Garlic Chicken Fried Rice Recipe
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★★★★★

5 from 28 reviews

This High Protein Crispy Garlic Chicken Fried Rice is a flavorful, healthy twist on classic fried rice. It features crispy pan-fried chicken breast pieces coated in cornstarch for extra crunch, combined with fragrant garlic, fresh vegetables, scrambled eggs, and savory sauces, making it a perfect balanced meal high in protein and rich in texture.

Ingredients

Scale

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

Coating Ingredients

  • 1 tsp cornstarch
  • 1 tbsp water

Instructions

  1. Prep the Chicken: Toss the chicken pieces with the cornstarch to coat evenly. This coating is essential to help achieve a crispy texture when cooking.
  2. Cook the Chicken: Heat 1 tablespoon of olive or sesame oil in a large skillet or wok over medium-high heat. Add the coated chicken pieces and cook for 5-7 minutes until golden and crispy. Remove the chicken from the pan and set aside.
  3. Sauté the Garlic: In the same pan, add the remaining tablespoon of oil. Add the minced garlic and sauté for about 30 seconds until fragrant, taking care not to burn it.
  4. Scramble the Eggs: Push the garlic to the side of the pan and pour in the lightly beaten eggs. Stir gently and cook until soft curds form and eggs are just set.
  5. Stir-fry the Vegetables and Rice: Add the cooked rice, thawed peas and carrots, and sliced green onions to the pan. Drizzle in the soy sauce and oyster sauce. Stir-fry everything together for a few minutes, breaking up any rice clumps and allowing flavors to meld.
  6. Add the Chicken Back: Return the crispy chicken to the pan. Toss everything to combine thoroughly, ensuring the chicken pieces remain crispy while being coated in the flavorful mixture.
  7. Finish and Serve: Sprinkle ground black pepper over the dish, adjust seasoning to taste if necessary, then serve hot for a high protein, satisfying meal.

Notes

  • Using day-old rice is recommended to prevent clumping and achieve better texture in fried rice.
  • Oyster sauce is optional but adds depth and a savory umami flavor.
  • You can substitute olive oil with sesame oil for an added nutty aroma.
  • To make this dish gluten-free, use tamari sauce instead of regular soy sauce.
  • Vegetables can be customized or increased for additional fiber and nutrients.

Nutrition

Keywords: crispy garlic chicken fried rice, high protein fried rice, healthy chicken fried rice, easy chicken fried rice recipe, stir-fry chicken rice

Find it online: https://zarameals.com/high-protein-crispy-garlic-chicken-fried-rice-recipe/