High Protein Crispy Garlic Chicken Fried Rice
This hearty and easy High Protein Crispy Garlic Chicken Fried Rice blends crispy chicken with garlic, fluffy rice, and vibrant veggies, making it perfect for comforting weeknight meals.
Ingredients
Main Ingredients
- 2 cups cooked long-grain rice (preferably day-old) For best texture, day-old rice is recommended.
- 1 lb boneless chicken breast, diced or thinly sliced
- 6–8 cloves garlic, thinly sliced
- 2 large eggs, lightly beaten
- 1 cup mixed frozen peas and carrots, thawed
- 3 tablespoons low-sodium soy sauce (or tamari)
- 1 tablespoon oyster sauce Use gluten-free if needed.
- 2 tablespoons sesame oil
- 2–3 tablespoons vegetable oil, divided For frying.
- 2 stalks green onions, thinly sliced
- Salt and pepper to taste
- Optional: red pepper flakes or Sriracha for heat
Instructions
Preparation
- Prep everything first: have your rice, chicken, garlic, eggs, and sauces ready. This stir-fry moves quickly.
Cooking
- Heat 1 tablespoon vegetable oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer, season with salt and pepper, and let it sear without moving for 2–3 minutes to develop a golden crust. Stir and cook until just done. Remove chicken and set aside.
- In the same pan, add the sesame oil and remaining oil. Add sliced garlic and cook over medium heat until deeply golden and crispy, about 2–3 minutes. Watch closely—garlic burns fast. Remove half the garlic to a plate to use as a crunchy topping.
- Push garlic and oil to the side of the pan, pour in the beaten eggs, and scramble quickly until just set. Mix eggs with garlic.
- Add rice to the pan, breaking up any clumps. Stir-fry for 2–3 minutes to warm and crisp slightly.
- Return chicken to the pan along with peas and carrots. Drizzle soy sauce and oyster sauce over everything and toss to combine. Stir until the rice is evenly coated and heated through.
- Finish with sliced green onions and the reserved crispy garlic on top. Serve hot.
Notes
For optimal results, use day-old rice and avoid overcrowding the pan while frying. Adjust ingredients as desired for variations.
Nutrition
Serving: 1gCalories: 450kcalCarbohydrates: 55gProtein: 35gFat: 15gSaturated Fat: 3gSodium: 600mgFiber: 4gSugar: 3g
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