Are you ready to whip up a delicious meal that’s not only packed with flavor but also high in protein? I know I am! Today, I’m excited to share my recipe for Crispy Garlic Chicken Fried Rice. This dish is perfect for those busy weeknights when you need something quick and satisfying. Plus, it’s a fantastic way to use up leftover rice! If you’re looking for easy pasta recipes or other 30-minute meals, you’re in the right place!
Why You’ll Love This Recipe
- Quick and easy to prepare in just 30 minutes.
- High in protein, making it a great choice for a filling dinner.
- Perfect for using up leftover rice, reducing food waste.
- Customizable with your favorite veggies or sauces.
- Deliciously crispy chicken that adds texture to the dish.
Ingredients
To make this Healthy Fried Rice Recipe, you’ll need the following 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)
- ½ tsp ground black pepper
- 1 tsp cornstarch (for chicken coating)
- 1 tbsp water (for cornstarch slurry)
Full ingredient list with measurements is provided in the printable recipe card below.
How to Make the Recipe
Let’s dive into the steps to create this mouthwatering High Protein Fried Rice:
- 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.
Pro Tips for Making the Recipe
Here are some helpful suggestions to ensure your High Protein Stir Fry turns out perfectly:
- Using day-old rice is crucial for achieving the right texture. Freshly cooked rice can be too sticky.
- Feel free to add other vegetables like bell peppers or broccoli for extra nutrition.
- If you want to spice things up, add a dash of chili sauce or red pepper flakes.
- For a vegetarian version, substitute the chicken with tofu or tempeh.
How to Serve
This Garlic Chicken Fried Rice is a complete meal on its own, but you can also serve it with:
- A side of steamed vegetables for added color and nutrition.
- Some crispy baked zucchini chips for a delightful crunch.
- A fresh salad to balance the meal.
For more delicious side ideas, check out my recipe for How to make garlic herb roasted veggies in 30 minutes.
Make Ahead and Storage
This dish is perfect for meal prep! Here’s how to store it:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the microwave or on the stovetop, adding a splash of water to keep it moist.
- You can also freeze the fried rice for up to 2 months. Just make sure to cool it completely before freezing.
For more meal prep inspiration, check out my Cheesy broccoli bites recipe!
Now that you have this High Protein Meals Quick recipe in your arsenal, I hope you enjoy making it as much as I do! It’s a fantastic option for quick family dinners and will surely become a favorite in your household. Happy cooking!
High Protein Crispy Garlic Chicken Fried Rice
Ingredients
Rice
- 2 cups cooked jasmine or basmati rice (preferably day-old)
Chicken
- 1 lb boneless, skinless chicken breast, cut into small pieces
Garlic
- 4 cloves garlic, minced
Oil
- 2 tbsp olive oil or sesame oil
Frozen Peas and Carrots
- 1 cup frozen peas and carrots, thawed
Green Onions
- 3 pieces green onions, sliced
Eggs
- 2 large eggs, lightly beaten
Soy Sauce
- 3 tbsp low-sodium soy sauce
Oyster Sauce
- 1 tbsp oyster sauce (optional)
Black Pepper
- ½ tsp ground black pepper
Cornstarch
- 1 tsp cornstarch (for chicken coating)
Water
- 1 tbsp water (for cornstarch slurry)
Instructions
- Toss chicken with cornstarch to coat evenly.
- Heat 1 tbsp oil, cook chicken until crispy, then set aside.
- Sauté garlic in the same pan for 30 seconds.
- Add beaten eggs, scramble until just set.
- Stir in rice, peas, carrots, green onions, soy, and oyster sauces; cook for a few minutes.
- Return crispy chicken to pan, toss to combine, season with black pepper, then serve hot.