High Protein Crispy Garlic Chicken Fried Rice is a delightful dish that brings together tender pieces of chicken and fluffy rice, all infused with the wonderful aroma of garlic. This recipe is a wholesome meal that fills you up and is packed with protein. It’s the perfect choice for lunch or dinner, especially when you want something tasty and satisfying. Whether you’re a busy parent, a student, or just someone who loves good food, this chicken fried rice can become a favorite.
WHY YOU WILL LOVE THIS RECIPE
One of the best things about High Protein Crispy Garlic Chicken Fried Rice is how easy it is to make. You can pull it together with simple ingredients that you might already have in your kitchen. The recipe is not only quick to prepare but also offers a fantastic way to use leftover rice. It’s a one-pan meal, which means less cleanup for you. The crispy chicken adds texture, while the tender rice and veggies bring everything together with great flavors. Plus, it’s versatile! You can easily modify it to suit your taste or what you have on hand.
HOW TO MAKE High Protein Crispy Garlic Chicken Fried Rice
Making this dish is straightforward. You follow a series of simple steps to create a meal everyone will love. By the end of the process, you will have a colorful and appetizing plate filled with crispy chicken, vegetables, and rice.
EQUIPMENT NEEDED
You don’t need fancy equipment for this recipe. Here’s what you’ll need to get started:
- Large skillet or wok
- Spatula or wooden spoon
- Mixing bowl for the chicken
- Measuring cups and spoons
Ingredients You’ll Need
To prepare this delicious High Protein Crispy Garlic Chicken Fried Rice, gather the following 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)
STEP-BY-STEP INSTRUCTIONS
Prep the chicken
Start by preparing the chicken. Take the pieces of chicken breast and place them in a mixing bowl. Sprinkle the cornstarch over the chicken and toss well to ensure all pieces are evenly coated. This coating is essential for achieving that crispy texture when you cook the chicken.
Cook the chicken
Next, heat 1 tablespoon of olive oil or sesame oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the coated chicken pieces. Cook them for about 5-7 minutes until they are golden brown and crispy. Make sure to stir occasionally to ensure even cooking. Once done, remove the chicken from the pan and set it aside.
Sauté the garlic
In the same skillet, add the remaining tablespoon of oil. Now, toss in the minced garlic. Let it sizzle for about 30 seconds, just until it becomes fragrant. Be careful to watch it closely, as garlic can burn quickly, which will affect the flavor of your dish.
Scramble the eggs
Push the garlic to one side of the pan. Pour the lightly beaten eggs into the other side. Stir gently until the eggs set into soft curds. This process should only take a couple of minutes.
Stir-fry everything
It’s time to add the cooked rice. Use day-old rice if possible, as it gives the best texture. Add the rice, thawed peas, carrots, and sliced green onions into the pan. Drizzle the low-sodium soy sauce and oyster sauce over the contents. Stir-fry everything together for a few minutes. Make sure to break up any rice clumps and let all the flavors mingle.
Bring back the chicken
Now, it’s time to add the crispy chicken back into the pan. Toss everything gently to combine. Ensure that the chicken stays crunchy but gets coated with all the savory goodness of the fried rice.
Finish and serve
At the end, sprinkle with ground black pepper, and adjust any seasoning if needed. Serve your High Protein Crispy Garlic Chicken Fried Rice hot. Enjoy your meal!
HOW TO SERVE High Protein Crispy Garlic Chicken Fried Rice
Serving this dish is simple. You can serve it straight from the pan into bowls for a family-style meal or plate it up individually for a more formal setting. Add some slices of lime or a sprinkle of sesame seeds on top for an extra touch. You can also mix in fresh herbs, like cilantro or parsley, if you like.
STORAGE & FREEZING: High Protein Crispy Garlic Chicken Fried Rice
If you have leftovers, store them in an airtight container in the fridge. They will stay good for about 3-4 days. Reheat in the microwave or on the stove with a splash of water to keep it moist. For longer storage, you can freeze it. Place the cooled chicken fried rice in a freezer-safe container and store it for up to 2-3 months. When you’re ready to eat, just thaw it and reheat thoroughly.
SERVING SUGGESTIONS
For the best experience, consider serving your High Protein Crispy Garlic Chicken Fried Rice with:
- A side salad for a fresh crunch
- Pickled vegetables for a tangy contrast
- Soy sauce or chili sauce for those who like extra flavor
- Wontons or spring rolls as an appetizer
VARIATIONS
Feel free to get creative with this recipe. You can:
- Use different proteins like shrimp, pork, or tofu if you prefer.
- Swap out the veggies for what you have on hand—bell peppers, broccoli, or corn work well too.
- Make it spicy by adding chili flakes or sriracha sauce while stir-frying.
- Try different types of rice, like brown rice for a healthier option.
FAQs
1. Can I use leftover rice for this recipe?
Yes! In fact, day-old rice is best for fried rice recipes as it is drier and prevents clumping.
2. Is this recipe suitable for meal prep?
Absolutely! You can make a large batch and portion it out for meals throughout the week.
3. Can I use non-chicken protein?
Sure! You can substitute chicken with tofu, shrimp, or even beef. Just adjust the cooking time accordingly.
4. What if I don’t have oyster sauce?
No worries! You can skip it, or add a little more soy sauce to compensate. Your dish will still taste great.
MAKE-AHEAD TIPS FOR High Protein Crispy Garlic Chicken Fried Rice
If you want to save time, you can prep the ingredients in advance. Wash and chop the vegetables, mince the garlic, and cut the chicken a day before cooking. Store everything separately in the fridge. You can also cook the rice a day in advance to make your cooking time faster. When you’re ready to cook, everything will be ready for you. This way, you can enjoy a delicious home-cooked meal without spending too much time in the kitchen.
High Protein Crispy Garlic Chicken Fried Rice
Ingredients
Method
- Place the chicken pieces in a mixing bowl. Sprinkle with cornstarch and toss to coat.
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the coated chicken to the hot oil and cook for 5-7 minutes until golden brown and crispy. Remove the chicken and set aside.
- In the same skillet, add the remaining oil and minced garlic. Sizzle for about 30 seconds until fragrant.
- Push the garlic to one side and pour in the beaten eggs. Stir gently until set.
- Add day-old rice, thawed peas and carrots, and sliced green onions. Pour in soy sauce and oyster sauce.
- Stir-fry everything for a few minutes, breaking up rice clumps and mixing flavors.
- Add the crispy chicken back to the pan and gently toss to combine.
- Sprinkle with ground black pepper and adjust seasoning, then serve hot.