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high protein crispy garlic chicken fried rice

High Protein Crispy Garlic Chicken Fried Rice (Quick & Flavorful!)


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  • Author: Chef Alma
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x

Description

This High Protein Crispy Garlic Chicken Fried Rice features tender chicken, fragrant garlic, and colorful veggies, all tossed with perfectly crispy jasmine rice for an unforgettable taste sensation.


Ingredients

Scale
  • 1 cup of jasmine rice
  • 2 tablespoons of vegetable oil, divided
  • 3 large eggs, beaten
  • 1 pound of boneless, skinless chicken breast, diced
  • Salt and black pepper to taste
  • 1 tablespoon of soy sauce
  • 1 tablespoon of oyster sauce
  • 1 tablespoon of fish sauce
  • 4 cloves of garlic, minced
  • 1 cup of mixed vegetables (such as peas, carrots, and corn)
  • 2 green onions, chopped
  • 1 tablespoon of sesame oil
  • 1 tablespoon of chopped fresh cilantro, for garnish

Instructions

1. Cook the jasmine rice according to package instructions. Once cooked, spread it on a large baking sheet to cool and dry out slightly, which helps achieve a crispy texture when frying.

2. In a large pan or wok, heat 1 tablespoon of vegetable oil over medium heat. Add the beaten eggs and scramble them gently until just set. Remove the eggs from the pan and set aside.

3. In the same pan, add the remaining tablespoon of oil and increase the heat to medium-high. Add the diced chicken, season with salt and black pepper, and stir-fry until golden brown and cooked through, about 5 minutes.

4. Add the minced garlic to the pan and stir-fry for 1 minute, being careful not to burn it.

5. Stir in the mixed vegetables and cook for 2-3 minutes until they are tender.

6. Add the cooked rice to the pan, stirring everything together. Pour in the soy sauce, oyster sauce, and fish sauce. Mix well to combine, ensuring the rice is evenly coated.

7. Return the scrambled eggs to the pan, breaking them up a bit and folding them into the rice.

8. Toss in the chopped green onions and sesame oil, stirring everything together for another 1-2 minutes.

9. Garnish with fresh cilantro before serving.

Notes

For more flavor, marinate the chicken in soy sauce, garlic, and ginger beforehand.

Ensure the rice is slightly dried by letting it rest in the refrigerator for a few hours if needed.

For added heat, consider adding a dash of chili sauce or sriracha.

If you prefer, substitute the chicken with tofu or shrimp for a different protein source.

Serve with a wedge of lime for added freshness and tang.

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Asian

Nutrition

  • Serving Size: 1 serving
  • Calories: 540
  • Sugar: 4g
  • Sodium: 720mg
  • Fat: 20g
  • Saturated Fat: 4g
  • Unsaturated Fat: 13g
  • Trans Fat: 0g
  • Carbohydrates: 50g
  • Fiber: 3g
  • Protein: 35g
  • Cholesterol: 210mg