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Delicious high protein crispy garlic chicken served over fried rice.

High Protein Crispy Garlic Chicken Fried Rice

A skillet-style fried rice dish packed with protein, featuring crispy garlic-forward rice and tender chicken, perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Main Course
Cuisine Asian
Servings 4 servings
Calories 520 kcal

Ingredients
  

Main ingredients

  • 1 tablespoon olive oil for cooking
  • 1 clove minced garlic for flavoring
  • 1 lb chicken thighs cut into pieces
  • 1 large egg beaten for scrambling
  • 4 cups chilled rice previously cooked and cooled
  • 3 tablespoons soy sauce for seasoning
  • 1 tablespoon sesame oil for flavor
  • 1 tablespoon rice vinegar for additional tang
  • 1 teaspoon black pepper to taste
  • 3 scallions sliced for garnish
  • 1 tablespoon sesame seeds for garnish

Instructions
 

Preparation

  • Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat until it shimmers. Add the minced garlic and cook for about 30 seconds, stirring constantly until it becomes fragrant.
  • Add the chicken pieces in a single layer and let them sit undisturbed for 2-3 minutes to develop that golden crust. Then stir and continue cooking for another 5-7 minutes until chicken reaches 165°F internal temperature.
  • Add the remaining tablespoon of olive oil to the same skillet. Pour in the beaten egg and scramble it quickly until just set, about 1-2 minutes.
  • Add the chilled rice to the hot skillet and press it down with your spatula to break up any clumps. Let it fry undisturbed for about 1 minute to get some crispy bits, then stir-fry for another 1-2 minutes until heated through.
  • Return the cooked chicken and scrambled egg to the skillet. Add the soy sauce, sesame oil, rice vinegar, and black pepper. Toss everything together vigorously for about 1 minute until well combined.
  • Remove from heat and stir in the sliced green onions. Transfer to a serving dish and sprinkle with sesame seeds.

Notes

Store cooled fried rice in an airtight container in the refrigerator for up to 3 days, or freeze for up to 2 months. For best results, reheat in a hot skillet with a splash of water or microwave covered.

Nutrition

Serving: 1gCalories: 520kcalCarbohydrates: 55gProtein: 35gFat: 18gSaturated Fat: 3gSodium: 900mgFiber: 2gSugar: 1g
Keyword Chicken Recipe, Fried Rice, High Protein, One Skillet, Quick Meal
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