Chinese restaurants use day-old rice because fresh rice contains too much moisture and turns mushy when stir-fried at 500°F.
Healthy High Protein Honey Garlic Chicken Fried Rice
Savor the mouthwatering goodness of our Honey Garlic Chicken Fried Rice, a protein-packed delight that's perfect for whipping up in advance! Featuring tender chicken, vibrant veggies, and a sweet-savory honey garlic sauce, this dish delivers a burst of flavor in every bite. Ideal for busy weeknights, it's a delicious way to stay healthy and satisfied!
Prep
15
min
Cook
30
min
Serves
4
people
Level
intermediate
📝 Ingredients
Serves 4🥬Fresh Produce(3)
- 8 Diced Garlic Cloves
- 30g Spring Onion (white part only) (1.06 oz)
- 15g Spring Onion (green part only) (0.53 oz)
🥩Meat & Seafood(1)
- 600g Diced Chicken Breast (raw) (1.32 lbs)
🥛Dairy & Eggs(1)
- 2 Eggs & 150g Egg Whites (or 4 regular eggs)
🫙Pantry Staples(3)
- Honey Garlic Sauce: 65g Honey (2.29 oz)
- 10ml Sesame Oil (0.34 fl oz)
- 560g Day Old Cooked White Rice (19.8 oz)
🧂Spices & Seasonings(3)
- 1 Tsp Black Pepper (5 ml)
- 1.5 Tsp Garlic Powder (7.5 ml)
- 1.5 Tsp Onion Powder (7.5 ml)
🍯Sauces & Condiments(5)
- 50g Reduced Sugar Ketchup/Tomato Sauce (1.76 oz)
- 20ml Rice Wine Vinegar (0.68 fl oz)
- 35ml Soy Sauce (Kikkoman Reduced Salt Soy Sauce) (1.18 fl oz)
- 35ml Soy Sauce (1.18 fl oz)
- 50ml Soy Sauce (1.69 fl oz)
📦Other(2)
- 1 Tsp Cornflour/Cornstarch Mixed With 80ml Water (5 ml)
- 300g Frozen Mixed Vegetables (10.6 oz)
👨🍳 Instructions
- 1
Start by grabbing your diced chicken breast, add onion powder, garlic powder, black pepper and soy sauce, then mix it and set it aside.
- 2
To make the best fried rice, to a pan on high heat, add frozen mixed vegetables followed by eggs, let it cook through and mix it together, then add the white part of the spring onion only, followed by day old cooked white rice.
- 3
Now add a bit of soy sauce, mix it together, then take it off the heat and add the green part of the spring onion, followed by a bit of sesame oil and mix it all together one more time.
- 4
For the sauce, in a bowl add honey, soy sauce, minced garlic, tomato sauce, rice vinegar and mix it all together.
- 5
Cook the chicken on medium to high heat, once it's cooked, add the sauce, followed by corn flour mixed with water to help it thicken, lower the heat and let it simmer for 5 minutes.
- 6
Equally divide the honey garlic chicken with the fried rice and enjoy.
💡 Pro Tips
- ✓Use day-old rice cooled to room temperature because fresh rice contains 65-70% moisture versus 45-50% in day-old rice, preventing mushy texture during high-heat frying.ingredient45-50% moisture content
- ✓Cook eggs first in the pan at 375-400°F surface temperature to create steam pockets that keep them fluffy, then push to one side before adding other ingredients.technique375-400°F surface temp
- ✓Mix cornstarch slurry at exactly 1:2 ratio (1 part cornstarch to 2 parts cold water) and add it off-heat to prevent immediate gelatinization and lumping.technique1:2 ratio
- ✓Simmer the honey garlic sauce at 185-200°F for exactly 5 minutes to activate cornstarch thickening without breaking down honey's fructose structure.timing185-200°F for 5 minutes
- ✓Add sesame oil after removing from heat because its smoke point is only 350°F and high heat destroys its delicate nutty compounds.timing350°F smoke point
Share this recipe
Prep
15
min
Cook
30
min
Serves
4
people
Level
intermediate
Share this recipe
Chinese restaurants use day-old rice because fresh rice contains too much moisture and turns mushy when stir-fried at 500°F.
Healthy High Protein Honey Garlic Chicken Fried Rice
Savor the mouthwatering goodness of our Honey Garlic Chicken Fried Rice, a protein-packed delight that's perfect for whipping up in advance! Featuring tender chicken, vibrant veggies, and a sweet-savory honey garlic sauce, this dish delivers a burst of flavor in every bite. Ideal for busy weeknights, it's a delicious way to stay healthy and satisfied!
📝 Ingredients
Serves 4🥬Fresh Produce(3)
- 8 Diced Garlic Cloves
- 30g Spring Onion (white part only) (1.06 oz)
- 15g Spring Onion (green part only) (0.53 oz)
🥩Meat & Seafood(1)
- 600g Diced Chicken Breast (raw) (1.32 lbs)
🥛Dairy & Eggs(1)
- 2 Eggs & 150g Egg Whites (or 4 regular eggs)
🫙Pantry Staples(3)
- Honey Garlic Sauce: 65g Honey (2.29 oz)
- 10ml Sesame Oil (0.34 fl oz)
- 560g Day Old Cooked White Rice (19.8 oz)
🧂Spices & Seasonings(3)
- 1 Tsp Black Pepper (5 ml)
- 1.5 Tsp Garlic Powder (7.5 ml)
- 1.5 Tsp Onion Powder (7.5 ml)
🍯Sauces & Condiments(5)
- 50g Reduced Sugar Ketchup/Tomato Sauce (1.76 oz)
- 20ml Rice Wine Vinegar (0.68 fl oz)
- 35ml Soy Sauce (Kikkoman Reduced Salt Soy Sauce) (1.18 fl oz)
- 35ml Soy Sauce (1.18 fl oz)
- 50ml Soy Sauce (1.69 fl oz)
📦Other(2)
- 1 Tsp Cornflour/Cornstarch Mixed With 80ml Water (5 ml)
- 300g Frozen Mixed Vegetables (10.6 oz)
👨🍳 Instructions
- 1
Start by grabbing your diced chicken breast, add onion powder, garlic powder, black pepper and soy sauce, then mix it and set it aside.
- 2
To make the best fried rice, to a pan on high heat, add frozen mixed vegetables followed by eggs, let it cook through and mix it together, then add the white part of the spring onion only, followed by day old cooked white rice.
- 3
Now add a bit of soy sauce, mix it together, then take it off the heat and add the green part of the spring onion, followed by a bit of sesame oil and mix it all together one more time.
- 4
For the sauce, in a bowl add honey, soy sauce, minced garlic, tomato sauce, rice vinegar and mix it all together.
- 5
Cook the chicken on medium to high heat, once it's cooked, add the sauce, followed by corn flour mixed with water to help it thicken, lower the heat and let it simmer for 5 minutes.
- 6
Equally divide the honey garlic chicken with the fried rice and enjoy.
💡 Pro Tips
- ✓Use day-old rice cooled to room temperature because fresh rice contains 65-70% moisture versus 45-50% in day-old rice, preventing mushy texture during high-heat frying.ingredient45-50% moisture content
- ✓Cook eggs first in the pan at 375-400°F surface temperature to create steam pockets that keep them fluffy, then push to one side before adding other ingredients.technique375-400°F surface temp
- ✓Mix cornstarch slurry at exactly 1:2 ratio (1 part cornstarch to 2 parts cold water) and add it off-heat to prevent immediate gelatinization and lumping.technique1:2 ratio
- ✓Simmer the honey garlic sauce at 185-200°F for exactly 5 minutes to activate cornstarch thickening without breaking down honey's fructose structure.timing185-200°F for 5 minutes
- ✓Add sesame oil after removing from heat because its smoke point is only 350°F and high heat destroys its delicate nutty compounds.timing350°F smoke point