Oh my goodness, let me tell you about this high protein crispy garlic chicken fried rice! It’s absolutely one of my favorite go-to meals when I want something that’s both hearty and healthy. The crispy garlic chicken gives it such an amazing crunch, while the fluffy fried rice is packed with flavor. I remember the first time I made this dish—it was a rainy day, and I was craving comfort food. I whipped up this fried rice with some leftover chicken, and it turned into a family favorite right then and there! Trust me, the protein-packed goodness will keep you full, and the savory garlic aroma that fills your kitchen is simply irresistible. You’ll want to dive right in as soon as it’s done, and the best part? It’s super quick to make! So, get ready to impress your taste buds with this delicious dish that’s as nutritious as it is delightful!
Ingredients List
To whip up this delicious high protein crispy garlic chicken fried rice, you’ll need the following ingredients:
- 2 cups cooked rice (day-old rice works best for texture)
- 1 lb chicken breast, diced into bite-sized pieces
- 4 cloves garlic, minced (the more, the merrier!)
- 2 eggs, beaten (for that extra fluffiness)
- 1 cup mixed vegetables (I love using peas, carrots, and corn)
- 3 tablespoons soy sauce (adjust to your taste)
- 2 tablespoons vegetable oil (for frying)
- 1 teaspoon sesame oil (for that nutty flavor)
- Salt and pepper to taste (don’t be shy!)
Make sure you have everything prepped and ready to go because this dish comes together quickly and deliciously!
How to Prepare Instructions
Alright, let’s get cooking! First, heat up your vegetable oil in a large pan over medium heat. You want it nice and hot, so the chicken gets that lovely golden color. Once the oil is shimmering, toss in the diced chicken. Cook it for about 5-7 minutes, stirring occasionally, until it’s golden brown and cooked through.
Now, here comes the fun part! Add the minced garlic to the pan and sauté for about 30 seconds until it’s fragrant—oh, that smell is heavenly! Next, throw in the mixed vegetables and cook for another 3 minutes until they’re tender. You know, this is where you can really get creative with whatever veggies you have on hand.
Push the chicken and veggies to one side of the pan, and pour the beaten eggs into the empty space. Scramble them up until fully cooked, and then mix everything together. Now it’s time for the star of the show—add your cooked rice to the pan! Pour in the soy sauce and sesame oil, stirring everything to combine. Season with salt and pepper to taste. Let it all cook together for another minute or two, and then serve it hot. Enjoy every delicious bite!
Nutritional Information
Now, let’s talk nutrition! This high protein crispy garlic chicken fried rice isn’t just tasty; it’s also packed with goodness. Here’s an estimated breakdown per serving:
- Calories: 450
- Protein: 30g
- Fat: 10g (Saturated Fat: 2g)
- Carbohydrates: 60g
- Fiber: 3g
- Sugar: 2g
- Sodium: 800mg
- Cholesterol: 100mg
Keep in mind, these values can vary based on the specific ingredients you use, but I promise you’re getting a hearty, protein-rich meal that will fuel your day!
Why You’ll Love This Recipe
- Quick and easy to make—perfect for busy weeknights!
- Packed with protein to keep you feeling satisfied and energized.
- Deliciously crispy garlic chicken adds amazing flavor and texture.
- Customizable with your favorite veggies, making it versatile.
- One-pan dish means fewer dishes to clean—yes, please!
- Great for meal prep, so you can enjoy it throughout the week.
Tips for Success
To make your high protein crispy garlic chicken fried rice even better, here are a few pro tips! First, using day-old rice is a game changer—it’s drier and fries up beautifully, preventing that mushy texture. If you don’t have leftover rice, just spread freshly cooked rice on a baking sheet to cool before using it. For added flavor, try marinating your chicken in a bit of soy sauce and garlic before cooking. Don’t hesitate to swap in your favorite veggies—bell peppers, broccoli, or snap peas are all fantastic options. And remember, keep your heat high while frying to achieve that perfect crispy finish on the chicken!
Variations
There’s so much room for creativity with this high protein crispy garlic chicken fried rice! Feel free to switch up the vegetables—try adding bell peppers, broccoli, or even baby corn for a pop of color and flavor. For an extra kick, toss in some red pepper flakes or a dash of sriracha. If you want to mix up the protein, shrimp or tofu are fantastic alternatives that pair well with the garlic and rice. You can even go vegetarian by omitting the chicken altogether and adding more veggies! The possibilities are endless!
Serving Suggestions
When it comes to serving your high protein crispy garlic chicken fried rice, I love pairing it with a light side salad for some freshness. A simple cucumber and sesame salad drizzled with rice vinegar is perfect! You could also serve it alongside some steamed broccoli or bok choy to add a vibrant green touch. For those who like a little heat, a side of spicy kimchi elevates the meal beautifully. And don’t forget a refreshing drink like iced green tea—it’s the perfect complement to this hearty dish!
Storage & Reheating Instructions
If you have any leftovers of this delicious high protein crispy garlic chicken fried rice (which is rare in my house!), you’ll want to store it properly to keep all that flavor intact. Just transfer the cooled fried rice into an airtight container and pop it in the fridge. It should stay fresh for up to 3 days. When you’re ready to enjoy it again, simply reheat it in a skillet over medium heat. Add a splash of soy sauce or a little water to help it steam and prevent sticking. Stir it around until it’s hot and ready to devour. You can also use the microwave if you’re in a hurry—just cover it with a damp paper towel to keep it moist while reheating! Enjoy every last bite!
FAQ Section
I’ve gathered some common questions about my beloved high protein crispy garlic chicken fried rice, so let’s dive right in!
Can I use brown rice instead of white rice?
Absolutely! Brown rice adds a nutty flavor and extra fiber, making it a great healthier option. Just keep in mind that it may take a bit longer to cook.
What can I substitute for chicken?
If you’re looking for alternatives, tofu, shrimp, or even tempeh work beautifully in this recipe! Just make sure to adjust the cooking times accordingly.
How can I make this dish vegetarian?
Simply skip the chicken and add more mixed vegetables or even some mushrooms for a hearty texture. You can also add scrambled tofu for added protein!
Can I freeze leftovers?
Yes, you can freeze the fried rice for up to a month. Just make sure to cool it completely before transferring it to an airtight container. When you’re ready to eat, thaw it overnight in the fridge and reheat as usual!
What should I serve with it?
I love serving it with a light salad or some steamed veggies. You could also pair it with spring rolls for a fun meal!
For more delicious recipes, check out Creamy Garlic Pasta or Quick Chicken Stir Fry.
Print
High Protein Crispy Garlic Chicken Fried Rice Delight
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
A delicious high protein dish featuring crispy garlic chicken and flavorful fried rice.
Ingredients
- 2 cups cooked rice
- 1 lb chicken breast, diced
- 4 cloves garlic, minced
- 2 eggs, beaten
- 1 cup mixed vegetables (peas, carrots, corn)
- 3 tablespoons soy sauce
- 2 tablespoons vegetable oil
- 1 teaspoon sesame oil
- Salt and pepper to taste
Instructions
- Heat vegetable oil in a pan over medium heat.
- Add diced chicken and cook until golden brown.
- Stir in minced garlic and cook until fragrant.
- Add mixed vegetables and cook for another 3 minutes.
- Push the chicken and vegetables to one side of the pan.
- Pour beaten eggs into the pan and scramble until fully cooked.
- Add cooked rice to the pan and mix everything together.
- Pour soy sauce and sesame oil over the rice, stirring to combine.
- Season with salt and pepper to taste.
- Serve hot and enjoy.
Notes
- Use day-old rice for better texture.
- Adjust the amount of soy sauce to your taste.
- Feel free to add more vegetables.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stir-fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 cup
- Calories: 450
- Sugar: 2g
- Sodium: 800mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 100mg
Keywords: high protein, crispy garlic, chicken, fried rice
