High Protein Crispy Garlic Chicken Fried Rice

High Protein Crispy Garlic Chicken Fried Rice is a delightful and nutritious dish that combines tender chicken and colorful vegetables with the satisfying texture of fried rice. This recipe is perfect for those looking to enjoy a hearty meal while keeping their protein intake high. The enjoyable crunch of the crispy rice paired with the aromatic garlic and ginger creates a comforting dish that is both flavorful and filling. Get ready to enjoy a delicious homemade meal that can be easily customized to suit your tastes!

Recipe Information

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Servings: 4
• Difficulty Level: Easy

Nutrition Information

• Calories per serving: 400
• Protein: 35 grams
• Carbohydrates: 40 grams
• Fat: 15 grams
• Fiber: 3 grams
• Sugar: 2 grams
• Sodium: 500 mg

Why Make This High Protein Crispy Garlic Chicken Fried Rice

Choosing to make High Protein Crispy Garlic Chicken Fried Rice means you’re opting for a meal that is not just affordable and quick to prepare, but also packed with nutrients. This dish handsomely balances protein, healthy fats, and carbohydrates, making it an ideal choice for busy weeknights or meal prep. Loaded with fresh vegetables and eggs, it combines wholesome ingredients while delivering layers of flavor from the garlic and ginger. Plus, frying the rice adds that delightful crispy texture that elevates the entire eating experience.

How to Make High Protein Crispy Garlic Chicken Fried Rice

Creating this delicious dish can be accomplished in just a few simple steps. Let’s dive into the process!

Ingredients:

• 2 tablespoons olive oil
• 1 pound chicken breast, diced
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 cup cooked brown rice
• 1 cup frozen peas
• 1/2 cup diced carrots
• 2 large eggs
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes
• 1 tablespoon green onions, chopped
• 1 tablespoon toasted sesame seeds

Directions:

Step 1: Heating the Oil

Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.

Step 2: Cooking the Chicken

Add the diced chicken breast to the skillet and cook for about 5-7 minutes, stirring occasionally, until the chicken is fully cooked and no longer pink in the center. Remove the chicken from the skillet and set it aside on a plate.

Step 3: Sautéing Aromatics and Vegetables

In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and grated ginger to the skillet, cooking for about 1 minute, or until fragrant. Then, add the diced carrots and frozen peas to the skillet and cook for 3-4 minutes, stirring occasionally, until the vegetables are heated through and tender.

Step 4: Scrambling the Eggs

Push the vegetables to one side of the skillet and crack the two eggs into the empty space. Scramble the eggs in the skillet until they are fully cooked, about 2-3 minutes. Once the eggs are scrambled, mix them together with the vegetables.

Step 5: Mixing in Cooked Rice and Chicken

Add the cooked brown rice to the skillet, breaking up any clumps with a spatula. Stir in the cooked chicken, soy sauce, sesame oil, black pepper, and red pepper flakes. Continue to stir-fry everything together for 3-5 minutes, ensuring the rice is evenly coated and heated through, letting the rice crisp up in spots.

Step 6: Finishing Touches

Once the rice is crispy in some places, remove the skillet from heat. Stir in the chopped green onions and toasted sesame seeds. Serve immediately and enjoy your crispy garlic chicken fried rice!

How to Serve High Protein Crispy Garlic Chicken Fried Rice

This dish is versatile and can be served as a complete meal on its own. Pair it with a side of steamed vegetables or a fresh salad to add extra nutrition and texture. For added flair, drizzle some extra sesame oil or a sprinkle of chili sauce for those who enjoy a spicy kick.

How to Store High Protein Crispy Garlic Chicken Fried Rice

To store leftovers, allow the fried rice to cool completely before transferring it to an airtight container. It can be refrigerated for up to 3 days. To reheat, simply microwave the rice until heated through, stirring occasionally to ensure even reheating. If you want to freeze it, store it in a freezer-safe container for up to 2 months; however, keep in mind that the texture of the rice may change slightly after thawing.

Expert Tips for Perfect High Protein Crispy Garlic Chicken Fried Rice

• Use day-old rice or make sure your freshly cooked rice is cooled before frying for the best crispy texture.
• You can substitute chicken with other proteins like shrimp, tofu, or even beef to diversify flavors.
• Feel free to add other veggies like bell peppers or broccoli to enhance nutrition and color.
• For more heat, increase the amount of red pepper flakes or serve with sriracha.

Delicious Variations

• Vegetarian Version: Use tofu instead of chicken and add more vegetables like bell peppers, mushrooms, and spinach.
• Spicy Fried Rice: Add sliced jalapeños or chili paste for an extra kick.
• Herb-Infused Rice: Mix in some fresh herbs like cilantro or basil for a fresh flavor twist.

Frequently Asked Questions

• Can I use white rice instead of brown rice?
  Yes, you can use white rice, but be aware that brown rice offers more fiber and nutrients.

• Is this recipe gluten-free?
  To make it gluten-free, replace soy sauce with tamari or coconut aminos.

• How can I make the chicken more flavorful?
  Marinate the chicken with some soy sauce, garlic powder, and ginger before cooking for added depth of flavor.

• Can I make this recipe without eggs?
  Absolutely! You can skip the eggs or replace them with scrambled silken tofu for a vegan option.

• What other sauces can I add for flavor?
  Experiment with hoisin sauce or oyster sauce for a different flavor profile.

Conclusion

High Protein Crispy Garlic Chicken Fried Rice is not just a fulfilling dish; it’s also a fantastic way to combine protein and vegetables in a deliciously satisfying manner. With its simple preparation and the ability to customize according to your liking, this recipe is perfect for any occasion, whether it’s a quick family dinner or meal prepping for a busy week. Enjoy preparing this tasty dish, and savor each bite of its delightful flavors and wholesome goodness!

High Protein Crispy Garlic Chicken Fried Rice

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• Author: lydia
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: High Protein

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Description

A delightful and nutritious dish combining tender chicken and colorful vegetables with crispy fried rice.

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Ingredients

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• 2 tablespoons olive oil
• 1 pound chicken breast, diced
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 cup cooked brown rice
• 1 cup frozen peas
• 1/2 cup diced carrots
• 2 large eggs
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes
• 1 tablespoon green onions, chopped
• 1 tablespoon toasted sesame seeds

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Instructions

1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.
2. Add the diced chicken breast to the skillet and cook for about 5-7 minutes, until fully cooked. Remove and set aside.
3. In the same skillet, add the remaining olive oil, minced garlic, and grated ginger. Cook for about 1 minute until fragrant.
4. Add the diced carrots and frozen peas. Cook for 3-4 minutes until heated through.
5. Push the vegetables to one side, crack in the eggs and scramble until fully cooked, then mix with the vegetables.
6. Add the cooked brown rice, breaking up clumps, and stir in the chicken, soy sauce, sesame oil, black pepper, and red pepper flakes. Stir-fry for 3-5 minutes until the rice is crispy in parts.
7. Remove from heat and stir in green onions and sesame seeds. Serve immediately.

Notes

Use day-old rice for the best crispy texture. Customize with other proteins or vegetables as desired.

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Category: Main Course
• Method: Stir Fry
• Cuisine: Asian

Nutrition

• Serving Size: 1 serving
• Calories: 400
• Sugar: 2g
• Sodium: 500mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 40g
• Fiber: 3g
• Protein: 35g
• Cholesterol: 200mg