Why Make This High Protein Crispy Garlic Chicken Fried Rice
High Protein Crispy Garlic Chicken Fried Rice stands out as a delightful dish that marries satisfying flavors with nutritional benefits. Packed with protein from chicken and eggs, this meal not only fills your stomach but also fuels your body, making it perfect for anyone looking to maintain a healthy lifestyle. Plus, it’s a fantastic way to use up day-old rice, which gives the dish the perfect texture for frying. The fragrant garlic and the crunch from the chicken will have your taste buds dancing, while the simplicity of the ingredients keeps the cooking process approachable and enjoyable.
How to Make High Protein Crispy Garlic Chicken Fried Rice
Making this dish is as easy as pie! It combines straightforward steps that yield extraordinary flavor. With just a skillet or wok, you can create a hearty meal in under 30 minutes. The key to achieving that crispy chicken lies in the cornstarch coating and cooking the chicken to a golden perfection. Plus, it’s versatile; you can easily tweak it to fit what you have on hand or to accommodate your dietary preferences.
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: Toss the chicken pieces with the cornstarch, ensuring they’re evenly coated. This step is key to creating that crispy texture when pan-fried.
Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5-7 minutes. Remove the chicken and set aside.
Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds, just until fragrant — be careful not to let it burn.
Scramble the eggs: Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
Stir-fry everything: Add the cooked rice, peas, carrots, and green onions. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes, breaking up any rice clumps and letting the flavors mingle.
Bring back the chicken: Finally, add the crispy chicken back into the pan. Give everything a good toss, ensuring the chicken stays crunchy but coated in the savory goodness.
Finish and serve: Sprinkle with black pepper, adjust seasoning if needed, and serve hot.
Nutritional Information
- Serving Size: 1 cup
- Calories: 420
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 150mg
- Sodium: 580mg
- Total Carbohydrates: 58g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 29g
How to Serve High Protein Crispy Garlic Chicken Fried Rice
This dish shines on its own but can also be paired with a simple side salad or steamed broccoli to add some crunch and nutrients. For a delightful experience, serve it with a wedge of lime for a zesty finish, or garnish with extra sliced green onions. It makes for an excellent weekday dinner but is so delicious that you can serve it at gatherings or meal prep for the week ahead.
How to Store High Protein Crispy Garlic Chicken Fried Rice
This fried rice holds well in the refrigerator for about 3-4 days. Store it in an airtight container to maintain its freshness. You can reheat it in the microwave or a skillet over medium heat, adding a splash of water to bring some moisture back into the dish.
Expert Tips for Perfect High Protein Crispy Garlic Chicken Fried Rice
- Use day-old rice for the best texture. Freshly cooked rice can be too sticky.
- If you want to enhance the flavors further, consider marinating the chicken with soy sauce for 15-30 minutes before cooking.
- To keep the chicken crispy, try not to overcrowd the pan when frying; cook in batches if necessary.
Delicious Variations
- Vegetarian Option: Replace chicken with tofu or tempeh for a plant-based protein punch.
- Spicy Kick: Add some chili flakes or sriracha sauce to the mix for an extra layer of heat.
- Add Veggies: Feel free to toss in other vegetables like bell peppers, snap peas, or baby corn to bulk it up.
Frequently Asked Questions
Can I use leftover cooked chicken instead of raw?
Yes! Just add the leftover cooked chicken towards the end of cooking to heat it through and mix it with the other ingredients.What if I don’t have cornstarch?
You can skip the cornstarch or use a light coating of all-purpose flour instead. Just be aware it may not get quite as crispy.Is it okay to freeze this fried rice?
Yes, you can freeze it for up to 2 months. Just ensure it’s stored in a freezer-friendly container. Thaw in the fridge before reheating.
Conclusion
High Protein Crispy Garlic Chicken Fried Rice brings together scrumptious flavor, excellent nutrition, and adaptability all in one bowl. With its crispy texture and mouth-watering aroma, it’s bound to become a family favorite. So, gather your ingredients, put on your apron, and enjoy this delightful dish in no time. Give it a try and let us know how it turns out! Happy cooking!
High Protein Crispy Garlic Chicken Fried Rice
Ingredients
Method
- Toss the chicken pieces with the cornstarch, ensuring they're evenly coated.
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the chicken and cook until golden and crispy, about 5-7 minutes. Remove the chicken and set aside.
- In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds.
- Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
- Add the cooked rice, peas, carrots, and green onions.
- Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes.
- Add the crispy chicken back into the pan. Toss to combine.
- Sprinkle with black pepper, adjust seasoning if needed, and serve hot.