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
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)
Step-by-Step Instructions
- Prep the chicken – Toss the chicken pieces with cornstarch until evenly coated for that irresistible crispiness.
- 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.
- Sauté the garlic – In the same pan, add the remaining oil and garlic. Cook for 30 seconds until fragrant (don’t burn it!).
- Scramble the eggs – Push garlic to the side, add beaten eggs, and scramble until softly set.
- 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.
- Bring back the chicken – Toss chicken back in and gently mix to keep it crispy.
- Finish & serve – Sprinkle with black pepper, taste and adjust seasoning. Serve hot!
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.
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.
High-Protein Crispy Garlic Chicken Fried Rice
Garlicky, golden-crisp chicken tossed with fluffy rice, colorful veggies, and savory sauces – this high-protein fried rice is the perfect comfort food for quick dinners or weekly meal prep.
Ingredients
Main Ingredients
- 2 cups cooked jasmine or basmati rice (preferably day-old) Day-old rice gives the best fried rice texture.
- 1 lb boneless, skinless chicken breast, cut into small pieces
- 4 garlic cloves, minced Cook until fragrant, but don’t burn.
- 2 tbsp olive oil or sesame oil Use for cooking chicken and sautéing garlic.
- 1 cup frozen peas & carrots, thawed
- 3 green onions, sliced
- 2 large eggs, lightly beaten Scramble until softly set.
- 3 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce (optional)
- ½ tsp ground black pepper For seasoning.
- 1 tsp cornstarch (for chicken coating) Coat chicken pieces for crispiness.
- 1 tbsp water (for cornstarch slurry)
Instructions
Preparation
- Toss the chicken pieces with cornstarch until evenly coated for that irresistible crispiness.
Cooking
- Heat 1 tbsp oil in a large skillet/wok over medium-high heat. Cook chicken for 5–7 minutes until golden and crispy. Remove and set aside.
- In the same pan, add the remaining oil and garlic. Cook for 30 seconds until fragrant.
- Push garlic to the side, add beaten eggs, and scramble until softly set.
- Add rice, peas, carrots, and green onions. Drizzle in soy and oyster sauce. Stir-fry for a few minutes, breaking up any clumps.
- Toss chicken back in and gently mix to keep it crispy.
- Sprinkle with black pepper, taste and adjust seasoning. Serve hot!
Notes
Use day-old rice for the best texture. Don’t overcrowd the pan – cook chicken in batches for maximum crispiness. Customize by adding bell peppers, snap peas, or a dash of sriracha for a spicy twist.
Nutrition
Serving: 1gCalories: 420kcalCarbohydrates: 35gProtein: 38gFat: 18gFiber: 3gSugar: 3g