High Protein Crispy Garlic Chicken Fried Rice
Dive into a bowl of our irresistible High Protein Crispy Garlic Chicken Fried Rice! This savory dish combines tender chicken, aromatic garlic, and fluffy rice, all perfectly pan-fried to achieve that satisfying crunch. Whip it up in no time and enjoy a flavorful meal that’s ideal for meal prepping and keeping your energy levels high!
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
📝 Ingredients
Shopping List
- 100 g carrots
- 1000 g chicken thighs
- 1 to taste chilli & garlic grinder mix
- 1 ½ tsp (7 ml) chilli flakes
- 2-3 whole eggs
- 1 tbsp (15 ml) fresh parsley
- 1 tsp (5 ml) ground meatd garlic
- 1 tsp (5 ml) parsley
- 1 to taste sesame seeds
- 100 g spring onion
- 150 g white onion
Pantry Items
Amounts also listed in instructions below
- black pepper (to taste)
- dark soy sauce (to taste)
- garlic powder (to taste)
- ginger powder (to taste)
- 150 g light mayo
- light soy sauce (to taste)
- milk or water (to taste)
- olive oil (to taste)
- onion powder (to taste)
- oyster sauce (to taste)
- reduced fat butter (to taste)
- reduced sugar ketchup (to taste)
- rice vinegar (to taste)
- sriracha (to taste)
- 280 g white rice
👨🍳 Instructions
- 1
Slice chicken thighs into cubes and season with black pepper, chilli flakes, garlic powder, onion powder, dark soy sauce, light soy sauce, and olive oil.
- 2
Mix until the color changes, then set aside.
- 3
In a bowl, mix light mayo, reduced sugar ketchup, sriracha, minced garlic, ginger powder, rice vinegar, and a dash of milk for desired consistency to make the garlic yum yum sauce.
- 4
Cook the chicken in reduced fat butter for 5 minutes on each side until golden brown and crispy.
- 5
Add fresh parsley to the chicken and mix well, then set aside.
- 6
In the same pan, add reduced fat butter and chopped onions, cooking for 8 minutes until caramelized.
- 7
Add chopped spring onions and carrots along with extra seasoning, and mix well.
- 8
Add whole eggs and stir until scrambled.
- 9
Add day-old cooked rice along with dark soy sauce, light soy sauce, oyster sauce, and more spring onion.
- 10
Mix until fragrant and delicious, then serve with crispy chicken and garlic yum yum sauce.
💡 Pro Tips
- ✓Cube chicken thighs to 1-inch pieces maximum because smaller pieces cook through in exactly 5 minutes per side while maintaining crispy exterior without overcooking the protein.technique1-inch pieces
- ✓Let seasoned chicken sit for 15-20 minutes before cooking so soy sauce penetrates muscle fibers and creates better browning through Maillard reaction enhancement.timing15-20 minutes
- ✓Use day-old refrigerated rice for fried rice because it has 30% less moisture content, preventing mushiness and allowing individual grains to crisp properly.ingredient30% less moisture
- ✓Cook chicken in single layer without overcrowding because overlapping reduces pan temperature by 50-75°F, causing steaming instead of the searing needed for crispiness.technique50-75°F temperature drop
- ✓Caramelize onions for exactly 8 minutes at medium heat because this timeframe converts natural sugars without burning while maintaining slight texture for the rice dish.timing8 minutes
Share this recipe
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
Share this recipe
High Protein Crispy Garlic Chicken Fried Rice
Dive into a bowl of our irresistible High Protein Crispy Garlic Chicken Fried Rice! This savory dish combines tender chicken, aromatic garlic, and fluffy rice, all perfectly pan-fried to achieve that satisfying crunch. Whip it up in no time and enjoy a flavorful meal that’s ideal for meal prepping and keeping your energy levels high!
📝 Ingredients
Shopping List
- 100 g carrots
- 1000 g chicken thighs
- 1 to taste chilli & garlic grinder mix
- 1 ½ tsp (7 ml) chilli flakes
- 2-3 whole eggs
- 1 tbsp (15 ml) fresh parsley
- 1 tsp (5 ml) ground meatd garlic
- 1 tsp (5 ml) parsley
- 1 to taste sesame seeds
- 100 g spring onion
- 150 g white onion
Pantry Items
Amounts also listed in instructions below
- black pepper (to taste)
- dark soy sauce (to taste)
- garlic powder (to taste)
- ginger powder (to taste)
- 150 g light mayo
- light soy sauce (to taste)
- milk or water (to taste)
- olive oil (to taste)
- onion powder (to taste)
- oyster sauce (to taste)
- reduced fat butter (to taste)
- reduced sugar ketchup (to taste)
- rice vinegar (to taste)
- sriracha (to taste)
- 280 g white rice
👨🍳 Instructions
- 1
Slice chicken thighs into cubes and season with black pepper, chilli flakes, garlic powder, onion powder, dark soy sauce, light soy sauce, and olive oil.
- 2
Mix until the color changes, then set aside.
- 3
In a bowl, mix light mayo, reduced sugar ketchup, sriracha, minced garlic, ginger powder, rice vinegar, and a dash of milk for desired consistency to make the garlic yum yum sauce.
- 4
Cook the chicken in reduced fat butter for 5 minutes on each side until golden brown and crispy.
- 5
Add fresh parsley to the chicken and mix well, then set aside.
- 6
In the same pan, add reduced fat butter and chopped onions, cooking for 8 minutes until caramelized.
- 7
Add chopped spring onions and carrots along with extra seasoning, and mix well.
- 8
Add whole eggs and stir until scrambled.
- 9
Add day-old cooked rice along with dark soy sauce, light soy sauce, oyster sauce, and more spring onion.
- 10
Mix until fragrant and delicious, then serve with crispy chicken and garlic yum yum sauce.
💡 Pro Tips
- ✓Cube chicken thighs to 1-inch pieces maximum because smaller pieces cook through in exactly 5 minutes per side while maintaining crispy exterior without overcooking the protein.technique1-inch pieces
- ✓Let seasoned chicken sit for 15-20 minutes before cooking so soy sauce penetrates muscle fibers and creates better browning through Maillard reaction enhancement.timing15-20 minutes
- ✓Use day-old refrigerated rice for fried rice because it has 30% less moisture content, preventing mushiness and allowing individual grains to crisp properly.ingredient30% less moisture
- ✓Cook chicken in single layer without overcrowding because overlapping reduces pan temperature by 50-75°F, causing steaming instead of the searing needed for crispiness.technique50-75°F temperature drop
- ✓Caramelize onions for exactly 8 minutes at medium heat because this timeframe converts natural sugars without burning while maintaining slight texture for the rice dish.timing8 minutes