Why Make This High Protein Crispy Garlic Chicken Fried Rice
If you’re looking for a delicious, wholesome meal that can easily be adjusted to fit your dietary needs, look no further than High Protein Crispy Garlic Chicken Fried Rice. This dish combines the comforting flavors of fried rice with a hefty protein boost from chicken and eggs. It’s not just a delightful one-bowl meal; it also comes together in a flash, making it perfect for weeknight dinners or meal prep sessions.
What sets this fried rice apart is the excellent balance of flavors and textures. The crispy chicken provides a satisfying crunch, while the aromatic garlic infuses every bite with its irresistible fragrance. Combined with colorful peas and carrots, every mouthful bursts with flavor and nutrition. Plus, it’s an effortless way to use up leftover rice and other ingredients hanging out in your fridge.
How to Make High Protein Crispy Garlic Chicken Fried Rice
Creating this High Protein Crispy Garlic Chicken Fried Rice is straightforward and fast. With just a few simple ingredients and steps, you can whip up this delightful dish that everyone will love. This recipe balances protein, carbs, and veggies, giving you a complete meal that’s sure to satisfy your cravings.
Follow along as we break down the process step by step, ensuring your fried rice comes out perfectly every time!
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)
Directions:
Prep the chicken: Begin by tossing the chicken pieces in cornstarch, making sure each piece is evenly coated. This crucial step creates that delightful crispy texture once pan-fried.
Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Once the oil is shimmering, add the chicken. Cook for about 5-7 minutes or until golden and crispy on the outside. Remove the chicken from the pan and set aside.
Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic, letting it sizzle for about 30 seconds until fragrant. Be cautious not to let it burn, as burnt garlic can ruin the dish’s flavor.
Scramble the eggs: Push the garlic to the side of the pan and pour the beaten eggs into the empty space. Gently stir until they set into soft curds.
Stir-fry everything: Add the cooked rice, along with the thawed peas, carrots, and sliced green onions. Drizzle the soy sauce and optional oyster sauce over the top. Stir-fry everything for a few minutes, breaking up any clumps of rice and letting the flavors meld together.
Bring back the chicken: Finally, return the crispy chicken to the pan. Give everything a good toss to combine, ensuring that the chicken remains crunchy while being coated with savory goodness.
Finish and serve: Finish by sprinkling with black pepper. Adjust any seasonings as needed, then serve your delicious fried rice piping hot!
Nutritional Information
Each serving of High Protein Crispy Garlic Chicken Fried Rice (approximately 1 cup) provides roughly:
- Calories: 450
- Protein: 32g
- Fat: 14g
- Carbohydrates: 54g
- Fiber: 2g
- Sodium: 620mg
This dish not only satisfies your hunger but also keeps you energized throughout the day thanks to its high protein content.
How to Serve High Protein Crispy Garlic Chicken Fried Rice
This fried rice can be an excellent standalone dish or paired with fresh vegetables for added crunch. Serve it hot in large bowls, garnished with extra slices of green onions to add a pop of color. Drizzle a little extra soy sauce or some sriracha for those who enjoy a touch of spice. It’s perfect for family meals, gatherings, or even as a quick lunch option for work.
How to Store High Protein Crispy Garlic Chicken Fried Rice
Store any leftover High Protein Crispy Garlic Chicken Fried Rice in an airtight container. It will keep well in the refrigerator for up to 3 days. To reheat, simply toss it back in a skillet over medium heat until warmed through. You can also use a microwave, but be sure to stir occasionally to ensure even heating.
Expert Tips for Perfect High Protein Crispy Garlic Chicken Fried Rice
Use day-old rice: Freshly cooked rice can be sticky, making it hard to achieve the necessary texture. Day-old rice has dried out a bit, making it ideal for frying.
Don’t overcrowd the pan: When cooking the chicken, give it enough space to fry properly. Overcrowding causes the temperature to drop, resulting in steamed, rather than crispy, chicken.
Customize your vegetables: Feel free to swap in other veggies like bell peppers, broccoli, or even snap peas based on what you have available.
Delicious Variations
Vegetable-Heavy Fried Rice: Skip the chicken and load up on colorful veggies like bell peppers, mushrooms, or zucchini to make a delightful vegetarian version.
Shrimp Fried Rice: Swap out the chicken for shrimp for a seafood twist that cooks quickly and adds a fresh flavor.
Spicy Fried Rice: Add some chopped chili peppers or a dash of chili paste to the pan for a spicy kick.
Frequently Asked Questions
Can I use brown rice instead of jasmine or basmati?
Yes, brown rice works well too, but be mindful that it may take longer to cook and absorb flavors.What can I use instead of oyster sauce?
You can replace oyster sauce with hoisin sauce or simply omit it. Soy sauce can add sufficient flavor on its own.Is there a gluten-free option for this recipe?
Absolutely! Use gluten-free soy sauce to keep this dish gluten-free while enjoying all the flavors.
Conclusion
High Protein Crispy Garlic Chicken Fried Rice is a versatile, nutritious, and absolutely delicious meal that can elevate any dinner table. Packed with flavor, protein, and wholesome ingredients, it’s a dish that everyone can enjoy. Give this recipe a try, and you’ll be well on your way to creating a satisfying meal that will have your loved ones coming back for more. Happy cooking!