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High Protein Crispy Garlic Chicken Fried Rice dish with vibrant vegetables.

High Protein Crispy Garlic Chicken Fried Rice

A fast, family-friendly fried rice dish featuring crispy chicken, garlic, and high protein, perfect for a weeknight dinner.
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Dinner, Main Course
Cuisine Asian, Chinese
Servings 4 servings
Calories 500 kcal

Ingredients
  

Protein and Rice

  • 1 pound chicken breast, cut into bite-sized pieces Can use chicken thighs for more flavor.
  • 4 cups cooked and chilled rice Day-old rice is best for texture.
  • 2 large eggs, beaten Adds protein and texture.

Aromatics and Seasoning

  • 2 tablespoons vegetable oil For frying.
  • 4 cloves garlic, minced Key flavor component.
  • 2 tablespoons soy sauce For seasoning.
  • 1 tablespoon oyster sauce Enhances umami flavor.
  • 1 teaspoon sesame oil Adds a nutty flavor.
  • 1 cup frozen peas and carrots Adds color and nutrition.
  • 2 stalks green onions, sliced For garnish and flavor.
  • to taste salt and pepper For seasoning.
  • optional sriracha For heat.

Instructions
 

Preparation

  • Season chicken pieces generously with salt and pepper. Let sit for 5 minutes.
  • Heat vegetable oil in a large skillet or wok over medium-high heat until shimmering.

Cooking Chicken

  • Add the chicken to the hot skillet leaving space between pieces. Cook in batches if the pan is crowded until golden brown and cooked through, about 5-7 minutes.
  • Remove chicken and set aside to prevent overcooking.

Aromatics and Rice

  • Add remaining oil to the skillet and sauté minced garlic for 30 seconds until fragrant.
  • Add the chilled rice, pressing down evenly. Let sit undisturbed for 2-3 minutes to get crispy.

Adding Eggs and Sauce

  • Push rice to one side of the skillet and pour beaten eggs onto the empty side. Scramble for 30-45 seconds, then mix into the rice.
  • Stir in soy sauce, oyster sauce, and sesame oil until everything is evenly coated.

Final Assembly

  • Return crispy chicken to the skillet along with frozen peas, carrots, and sliced green onions. Stir-fry for 3-4 minutes until vegetables are heated through. Adjust seasoning with sriracha if desired.

Notes

Use day-old rice for the best crispiness. Avoid overcrowding the pan for better searing.

Nutrition

Serving: 1gCalories: 500kcalCarbohydrates: 50gProtein: 35gFat: 20gSaturated Fat: 3gSodium: 800mgFiber: 3gSugar: 2g
Keyword Chicken Fried Rice, Healthy Meal, High Protein, Quick Dinner, Stir Fry
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