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High Protein Crispy Garlic Chicken Fried Rice

High Protein Crispy Garlic Chicken Fried Rice You’ll Love

This High Protein Crispy Garlic Chicken Fried Rice recipe transforms a classic into a wholesome delight with lean chicken and vibrant veggies.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinners
Cuisine: Asian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound diced chicken breast high in protein, this lean meat is the star of the dish!
For the Rice
  • 3 cups cooked brown rice adds a nutty flavor and a hearty base packed with fiber.
For the Vegetables
  • 1 cup frozen peas easy to prepare and add a pop of color and sweetness.
  • 1 cup diced carrots they bring crunch and a touch of sweetness.
For the Seasoning
  • 3 cloves garlic, minced infuses the dish with a fragrant aroma.
  • 1 tablespoon fresh ginger, grated adds warmth and enhances flavor.
  • 3 tablespoons low-sodium soy sauce enriches the dish with umami.
  • 1 tablespoon sesame oil provides a nutty finish.
  • 1 teaspoon black pepper elevates the dish’s flavor.
  • 1 teaspoon red pepper flakes add a kick if you're feeling adventurous!
For the Extras
  • 2 large eggs contributes creaminess when scrambled.
  • 1 bunch chopped green onions for a fresh, vibrant garnish.
  • 2 tablespoons toasted sesame seeds gives a delightful crunch.

Equipment

  • large skillet or wok

Method
 

  1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the diced chicken breast and cook for about 5-7 minutes until golden brown.
  2. Once cooked, remove the chicken from the skillet and set aside.
  3. In the same skillet, add the remaining tablespoon of olive oil. Add minced garlic and grated ginger, cooking for about 1 minute until fragrant.
  4. Add diced carrots and frozen peas to the skillet. Cook for about 3-4 minutes.
  5. Push the vegetables to one side and scramble the eggs in the center until fully cooked, then mix with veggies.
  6. Add the cooked brown rice to the skillet and stir together thoroughly.
  7. Reintroduce the cooked chicken along with soy sauce, sesame oil, black pepper, and red pepper flakes. Stir-fry for 3-5 minutes.
  8. Continue to cook until crispy bits form on the rice.
  9. Stir in chopped green onions and toasted sesame seeds.
  10. Serve immediately to enjoy crispy texture and fresh flavors.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 4gCholesterol: 200mgSodium: 600mgPotassium: 500mgFiber: 5gSugar: 2gVitamin A: 1200IUVitamin C: 8mgCalcium: 40mgIron: 2mg

Notes

Using day-old rice helps achieve the perfect crispy texture. Adjust soy sauce to taste, especially if watching sodium.

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