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High Protein Crispy Garlic Chicken Fried Rice Recipe for Dinner

Crispy Garlic Chicken Fried Rice Recipe: Easy High Protein Dinner

Course: Comfort Food
Cuisine: Asian
Keyword: crispy garlic chicken, Easy Dinner, fried rice, high protein, Meal Prep
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 500kcal
This High Protein Crispy Garlic Chicken Fried Rice Recipe for Dinner combines deliciousness and health in a quick, easy dish with 38 grams of protein per serving.
Print Recipe

Equipment

  • large skillet

Ingredients

For the Rice Base

  • 4 cups cooked rice day-old rice works best
  • 1 cup frozen peas and carrots thawed before use

For the Chicken

  • 1 pound boneless, skinless chicken breast
  • ¼ cup cornstarch

For the Aromatics

  • 4 cloves garlic minced
  • 2 stalks green onions sliced thinly

For Cooking

  • 2 tablespoons olive oil or sesame oil sesame oil for an authentic twist

For Flavoring

  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon oyster sauce optional
  • 1 teaspoon ground black pepper

For the Eggs

  • 2 large eggs lightly beaten

Instructions

Cooking Instructions

  • Start by tossing your boneless, skinless chicken breast pieces with cornstarch. This simple coating is key for achieving that crispy texture when cooked.
  • Heat 1 tablespoon of either olive oil or sesame oil in a large skillet over medium-high heat. Cook the chicken until it’s golden and crispy, which should take about 5-7 minutes. Once done, set it aside.
  • In the same pan, add the remaining oil and sauté the freshly minced garlic until fragrant, approximately 30 seconds.
  • Push the garlic to one side of the pan. Pour in the lightly beaten eggs and stir gently until they are just set.
  • Now, add the cooked rice, thawed peas, carrots, and thinly sliced green onions into the pan. Drizzle with low-sodium soy sauce and optional oyster sauce, then stir-fry for a few minutes to combine all those flavors.
  • Toss the crispy chicken back into the pan and mix everything well. Ensure the chicken stays crispy and is evenly distributed throughout the dish.
  • After tasting and adjusting the seasoning to your liking, serve the dish hot and enjoy the comforting hug of flavors!

Notes

Optional: Garnish with additional green onions for a fresh touch.

Nutrition

Serving: 1serving | Calories: 500kcal | Carbohydrates: 60g | Protein: 38g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Cholesterol: 200mg | Sodium: 800mg | Potassium: 600mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1500IU | Vitamin C: 20mg | Calcium: 50mg | Iron: 2mg