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High protein crispy garlic chicken fried rice served in a bowl

High Protein Crispy Garlic Chicken Fried Rice

A delightful dish that marries satisfying flavors with nutritional benefits, packed with protein from chicken and eggs, perfect for a healthy lifestyle.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Asian, Chinese
Calories: 420
Ingredients Method Notes

Ingredients
  

Main 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)

Method
 

Preparation
  1. Toss the chicken pieces with the cornstarch, ensuring they're evenly coated.
Cooking the Chicken
  1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
  2. Add the chicken and cook until golden and crispy, about 5-7 minutes. Remove the chicken and set aside.
Sautéing
  1. In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds.
Scrambling the Eggs
  1. Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
Stir-frying
  1. Add the cooked rice, peas, carrots, and green onions.
  2. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes.
Combining
  1. Add the crispy chicken back into the pan. Toss to combine.
Finishing
  1. Sprinkle with black pepper, adjust seasoning if needed, and serve hot.

Notes

Use day-old rice for the best texture. Can be paired with a simple side salad or steamed broccoli. Serve with a wedge of lime for a zesty finish.