Crispy Garlic Chicken Fried Rice (High-Protein & Better Than Takeout!)

High-Protein Crispy Garlic Chicken Fried Rice

Garlicky, golden-crisp chicken tossed with fluffy rice, colorful veggies, and savory sauces – questo fried rice proteico è il comfort food perfetto per le tue cene veloci o il meal prep della settimana.

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min
Servings: 4

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Ingredients

• 2 cups cooked jasmine or basmati rice (preferably day-old)
• 1 lb boneless, skinless chicken breast, cut into small pieces
• 4 garlic cloves, minced
• 2 tbsp olive oil or sesame oil
• 1 cup frozen peas & 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)

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Step-by-Step Instructions

1. Prep the chicken – Toss the chicken pieces with cornstarch until evenly coated for that irresistible crispiness.
2. Cook the chicken – Heat 1 tbsp oil in a large skillet/wok over medium-high heat. Cook chicken 5–7 minutes until golden and crispy. Remove and set aside.
3. Sauté the garlic – In the same pan, add the remaining oil and garlic. Cook for 30 seconds until fragrant (don’t burn it!).
4. Scramble the eggs – Push garlic to the side, add beaten eggs, and scramble until softly set.
5. Stir-fry everything – Add rice, peas, carrots, and green onions. Drizzle in soy and oyster sauce. Stir-fry a few minutes, breaking up any clumps.
6. Bring back the chicken – Toss chicken back in and gently mix to keep it crispy.
7. Finish & serve – Sprinkle with black pepper, taste and adjust seasoning. Serve hot!

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Pro Tips

• Use day-old rice – it gives the best fried rice texture.
• Don’t overcrowd the pan – cook chicken in batches for maximum crispiness.
• Customize it – add bell peppers, snap peas, or a dash of sriracha for a spicy twist.

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Nutrition (per serving):

Serving Size	Calories	Protein	Carbs	Fat	Fiber	Sugar
1 cup	420	38g	35g	18g	3g	3g

Nutrition facts are estimated using USDA data and may vary based on ingredients.