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High Protein Crispy Garlic Chicken Fried Rice

High Protein Crispy Garlic Chicken Fried Rice Delight

High Protein Crispy Garlic Chicken Fried Rice is a flavorful meal packed with protein, perfect for dinner or meal prep.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner Ideas
Cuisine: Asian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound Chicken breast diced for a tender, protein-packed base
  • 2 tablespoons Olive oil adds richness and flavor while cooking
For the Aromatics
  • 4 cloves Garlic minced to unleash its savory essence
  • 1 tablespoon Fresh ginger grated for a zesty kick
For the Vegetables
  • 3 cups Cooked brown rice leftover rice works best for crispy texture
  • 1 cup Frozen peas bright green pops of sweetness
  • 1 cup Diced carrots adds color and crunch
For the Eggs and Sauce
  • 2 large Eggs scrambled for extra protein
  • 3 tablespoons Low-sodium soy sauce enhances umami flavor
  • 1 teaspoon Sesame oil adds nutty aroma and flavor
For the Seasoning
  • 1 teaspoon Black pepper a hint of earthiness
  • ½ teaspoon Red pepper flakes for a touch of heat
For the Finishing Touch
  • 2 tablespoons Green onions chopped for freshness
  • 1 tablespoon Toasted sesame seeds for a crunchy finish

Equipment

  • large skillet
  • spatula

Method
 

Step-by-Step Instructions
  1. Heat the oil in a large skillet over medium heat. Allow it to shimmer for about 1 minute.
  2. Add the diced chicken breast and cook for 5-7 minutes until golden brown. Remove and set aside.
  3. In the same skillet, add the remaining olive oil, minced garlic, and grated ginger. Cook for 1 minute until fragrant.
  4. Add the diced carrots and frozen peas. Stir and 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 mix well with chicken and vegetables.
  7. Pour in soy sauce and sesame oil, sprinkle with black pepper and red pepper flakes, and stir for 3-5 minutes.
  8. Once crispy bits form on the rice, stir in chopped green onions and toasted sesame seeds before serving.
  9. Serve the fried rice immediately and enjoy the delightful flavors.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 4gCholesterol: 185mgSodium: 600mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 2000IUVitamin C: 15mgCalcium: 50mgIron: 2.5mg

Notes

For best results, use leftover brown rice for a crispy texture and adjust seasonings to taste before serving.

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