High Protein Crispy Garlic Chicken Fried Rice Recipe
This High Protein Crispy Garlic Chicken Fried Rice is a flavorful and satisfying dish that combines tender chicken, aromatic garlic, and fluffy rice. The crispy texture of the chicken pairs perfectly with the savory flavors of the soy sauce and oyster sauce, making it a delicious meal that’s sure to please.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Pan-Frying, Stir-Frying
- Cuisine: Asian
- Diet: Non-Vegetarian
Ingredients
Scale
For the Chicken:
- 1 lb boneless, skinless chicken breast, cut into small pieces
- 1 tsp cornstarch (for chicken coating)
- 1 tbsp water (for cornstarch slurry)
- 2 tbsp olive oil or sesame oil
For the Fried Rice:
- 2 cups cooked jasmine or basmati rice (preferably day-old)
- 4 cloves garlic, minced
- 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
Instructions
- 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.
Nutrition
- Serving Size: 1 serving
- Calories: 380 kcal
- Sugar: 4g
- Sodium: 780mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 120mg
Keywords: Chicken Fried Rice, High Protein Recipe, Asian Inspired, Garlic Chicken
