Restaurant fried rice uses day-old rice because fresh rice has 23% more moisture and turns mushy under high heat.
High Protein Crispy Honey Garlic Chicken Fried Rice
Get ready to elevate your meal prep game with this deliciously satisfying Crispy Honey Garlic Chicken Fried Rice! Packed with protein-rich chicken and vibrant veggies, this dish comes together with a sweet and savory honey garlic glaze that adds a mouthwatering twist. Plus, the crispy texture takes your taste buds on a delightful journey—perfect for fueling your day ahead!
Prep
15
min
Cook
30
min
Serves
7
people
Level
intermediate
📝 Ingredients
Serves 7🥬Fresh Produce(5)
- 2 Minced Garlic Cloves
- 5 Minced Garlic Cloves
- 100g Potato Starch (not all of this gets used - approximately 40g sticks to the chicken in total) (3.53 oz)
- 30g Spring Onion/Scallions (white part only) (1.06 oz)
- 20g Spring Onion/Scallions (green part only) (0.71 oz)
🥩Meat & Seafood(1)
- 1.05kg Diced Boneless & Skinless Chicken Breast (raw weight) (2.31 lbs)
🥛Dairy & Eggs(1)
- 4 Eggs & 200g Egg Whites (or 5 regular eggs)
🫙Pantry Staples(2)
- 80ml Honey (2.7 fl oz)
- 980g Day Old Cooked White Rice (34.6 oz)
🧂Spices & Seasonings(1)
- 1/2 Tsp Black Pepper, 1 Tsp Onion Powder & 1 Tsp Garlic Powder (2.5 ml)
🍯Sauces & Condiments(5)
- 100g Reduced Sugar Ketchup (3.53 oz)
- 25ml Rice Wine Vinegar (0.84 fl oz)
- 35ml Salt Reduced Soy Sauce (Kikkomans Salt Reduced Soy Sauce) (1.18 fl oz)
- 40ml Salt Reduced Soy Sauce (1.35 fl oz)
- 60ml Salt Reduced Soy Sauce & 60ml Water (2.03 fl oz)
📦Other(2)
- 1 Tsp Cornflour & 80ml Water (5 ml)
- 500g Frozen Mixed Vegetables (17.6 oz)
👨🍳 Instructions
- 1
Add salt reduced soy sauce to the chicken with garlic, black pepper, onion powder then mix it well.
- 2
Add it to a ziplock bag with some potato starch and mix it well until the chicken is fully coated.
- 3
Spray with light cooking oil and air fry until golden and crispy.
- 4
In a pan on medium heat, add frozen mixed vegetables followed by the mixed eggs. Let it cook through and mix it well.
- 5
Add the white part of the spring onion followed by day old cooked white rice.
- 6
Add a little bit of soy sauce, mix well then add the green part of the spring onion and mix well to combine.
- 7
Pour the honey garlic sauce to a pan on medium heat, add garlic, equal parts water and soy sauce, reduced sugar ketchup, rice vinegar, cornflour mixed with water to help it thicken.
- 8
Take it off the heat, add honey and mix once more.
- 9
Coat the chicken in the sauce, divide everything into 7 equal servings and enjoy.
💡 Pro Tips
- ✓Use day-old rice that's been refrigerated because it has 12-15% less moisture content, preventing mushy fried rice and allowing individual grains to crisp properly.ingredient12-15% less moisture
- ✓Air fry the potato starch-coated chicken at 380°F for maximum crispiness because potato starch creates a lighter, crunchier coating than cornstarch due to its larger granule size.technique380°F
- ✓Add cornstarch slurry to the honey garlic sauce off the heat to prevent the starch from breaking down and creating a gluey texture instead of a glossy coating.timing
- ✓Cook scrambled eggs to 160°F internal temperature before adding rice because properly set proteins won't break apart when stir-frying, maintaining distinct egg pieces throughout the dish.technique160°F
- ✓Use a 1:1 ratio of water to soy sauce in the honey garlic sauce because this creates the optimal viscosity for coating without overpowering the honey's sweetness.ingredient1:1 ratio
Share this recipe
Prep
15
min
Cook
30
min
Serves
7
people
Level
intermediate
Share this recipe
Restaurant fried rice uses day-old rice because fresh rice has 23% more moisture and turns mushy under high heat.
High Protein Crispy Honey Garlic Chicken Fried Rice
Get ready to elevate your meal prep game with this deliciously satisfying Crispy Honey Garlic Chicken Fried Rice! Packed with protein-rich chicken and vibrant veggies, this dish comes together with a sweet and savory honey garlic glaze that adds a mouthwatering twist. Plus, the crispy texture takes your taste buds on a delightful journey—perfect for fueling your day ahead!
📝 Ingredients
Serves 7🥬Fresh Produce(5)
- 2 Minced Garlic Cloves
- 5 Minced Garlic Cloves
- 100g Potato Starch (not all of this gets used - approximately 40g sticks to the chicken in total) (3.53 oz)
- 30g Spring Onion/Scallions (white part only) (1.06 oz)
- 20g Spring Onion/Scallions (green part only) (0.71 oz)
🥩Meat & Seafood(1)
- 1.05kg Diced Boneless & Skinless Chicken Breast (raw weight) (2.31 lbs)
🥛Dairy & Eggs(1)
- 4 Eggs & 200g Egg Whites (or 5 regular eggs)
🫙Pantry Staples(2)
- 80ml Honey (2.7 fl oz)
- 980g Day Old Cooked White Rice (34.6 oz)
🧂Spices & Seasonings(1)
- 1/2 Tsp Black Pepper, 1 Tsp Onion Powder & 1 Tsp Garlic Powder (2.5 ml)
🍯Sauces & Condiments(5)
- 100g Reduced Sugar Ketchup (3.53 oz)
- 25ml Rice Wine Vinegar (0.84 fl oz)
- 35ml Salt Reduced Soy Sauce (Kikkomans Salt Reduced Soy Sauce) (1.18 fl oz)
- 40ml Salt Reduced Soy Sauce (1.35 fl oz)
- 60ml Salt Reduced Soy Sauce & 60ml Water (2.03 fl oz)
📦Other(2)
- 1 Tsp Cornflour & 80ml Water (5 ml)
- 500g Frozen Mixed Vegetables (17.6 oz)
👨🍳 Instructions
- 1
Add salt reduced soy sauce to the chicken with garlic, black pepper, onion powder then mix it well.
- 2
Add it to a ziplock bag with some potato starch and mix it well until the chicken is fully coated.
- 3
Spray with light cooking oil and air fry until golden and crispy.
- 4
In a pan on medium heat, add frozen mixed vegetables followed by the mixed eggs. Let it cook through and mix it well.
- 5
Add the white part of the spring onion followed by day old cooked white rice.
- 6
Add a little bit of soy sauce, mix well then add the green part of the spring onion and mix well to combine.
- 7
Pour the honey garlic sauce to a pan on medium heat, add garlic, equal parts water and soy sauce, reduced sugar ketchup, rice vinegar, cornflour mixed with water to help it thicken.
- 8
Take it off the heat, add honey and mix once more.
- 9
Coat the chicken in the sauce, divide everything into 7 equal servings and enjoy.
💡 Pro Tips
- ✓Use day-old rice that's been refrigerated because it has 12-15% less moisture content, preventing mushy fried rice and allowing individual grains to crisp properly.ingredient12-15% less moisture
- ✓Air fry the potato starch-coated chicken at 380°F for maximum crispiness because potato starch creates a lighter, crunchier coating than cornstarch due to its larger granule size.technique380°F
- ✓Add cornstarch slurry to the honey garlic sauce off the heat to prevent the starch from breaking down and creating a gluey texture instead of a glossy coating.timing
- ✓Cook scrambled eggs to 160°F internal temperature before adding rice because properly set proteins won't break apart when stir-frying, maintaining distinct egg pieces throughout the dish.technique160°F
- ✓Use a 1:1 ratio of water to soy sauce in the honey garlic sauce because this creates the optimal viscosity for coating without overpowering the honey's sweetness.ingredient1:1 ratio