Oh boy, do I have a treat for you! Today, I’m excited to share my High Protein Crispy Garlic Chicken Fried Rice recipe, which has become a staple in my home. I absolutely adore this dish – perfect for those busy weeknights when you want something hearty and delicious without spending all day in the kitchen. Plus, it’s packed with protein to keep you energized!
I remember the first time I made this dish. It was one of those evenings where my brain was swirling with a hundred different thoughts and I needed something quick, comforting, and oh-so-tasty. After rummaging through the fridge, I decided to create a quick fried rice from leftover chicken and veggies. To my surprise, it turned out to be a flavor explosion! Now I make this at least once a week, and I love how it can be customized based on what I have on hand.
What’s in High Protein Crispy Garlic Chicken Fried Rice?
Let’s break down the delicious ingredients that make this fried rice a winner. Each component contributes to the amazing flavor and texture!
Cooked Chicken: I usually chop up leftover rotisserie chicken for convenience, but grilled or baked chicken works too. The protein will fill you up and makes the dish hearty.
Rice: I prefer using jasmine or basmati rice for this recipe because they each lend a beautiful fragrance. Make sure it’s cooked and cooled – day-old rice is best for fried rice!
Garlic: Fresh garlic brings the dish to life. Seriously, the more garlic, the better! I love mincing several cloves for that signature flavor.
Vegetables: I like to throw in a mix of peas, carrots, and bell peppers for a pop of color and nutrients. You can use frozen veggies for convenience, and they work just as well!
Eggs: A couple of eggs add creaminess and extra protein. They definitely tie the dish together!
Soy Sauce: I typically use low-sodium soy sauce to control the saltiness, but you could go for tamari if you want a gluten-free option. This sauce gives life to the rice!
Sesame Oil: A drizzle of this oil adds a wonderful depth of flavor. Use dark sesame oil for a rich, nutty taste.
Is High Protein Crispy Garlic Chicken Fried Rice Good for You?
Absolutely! This dish has a good balance of protein, carbs, and vegetables. Here’s a closer look at what makes it a healthy choice:
Chicken: Being high in protein, chicken supports muscle growth and is wonderfully filling.
Rice: Though rice is a carb, it also provides energy to keep you active throughout the day. Opting for brown rice can add more fiber to your meal.
Vegetables: The mix of peas, carrots, and bell peppers adds vitamins A and C, along with fiber, making this dish not just filling but nutritious too!
Eggs: Eggs are a fantastic source of protein and healthy fats that contribute to your overall well-being.
Of course, if you’re watching your sodium intake, you’ll want to keep an eye on the amount of soy sauce. Moderation is key!
Ingredients List
This recipe serves about 4 people.
– 2 cups cooked chicken, chopped
– 3 cups day-old jasmine or basmati rice
– 4 cloves garlic, minced
– 1 cup mixed vegetables (peas, carrots, and bell peppers)
– 2 eggs, beaten
– 4 tablespoons low-sodium soy sauce
– 1 tablespoon sesame oil
– 2 tablespoons vegetable oil for frying
– Salt and pepper to taste
– Green onions, sliced (for garnish)
How to Make High Protein Crispy Garlic Chicken Fried Rice?
1. First things first, make sure your rice is day-old. This helps prevent sticking! If you have freshly cooked rice, spread it out on a baking sheet to cool.
2. Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of vegetable oil and allow it to heat up.
3. Once hot, add the minced garlic and sauté for about 30 seconds, stirring constantly to prevent burning.
4. Add the mixed vegetables and cook for 2-3 minutes until they’re tender.
5. Push the veggies to one side of the pan, add the remaining oil, and pour in the beaten eggs. Scramble them until fully cooked.
6. Now it’s time to add the cooled rice and chicken! Stir everything together, breaking up any clumps of rice as you go.
7. Drizzle in the soy sauce and sesame oil, and continue stirring everything together until well combined and heated through. Season with salt and pepper to taste.
8. Garnish with sliced green onions before serving.
Cravings and Tips for Crispy Perfection!
– For an extra crispy texture, let the rice sit undisturbed for a few minutes in the pan before stirring. This will caramelize the rice bits and give you that delightful crunch.
– Feel free to mix and match veggies based on what you love or what’s in your fridge! Zucchini, broccoli, or even leftover roasted veggies work well.
– For a kick, try adding some red pepper flakes or sriracha if you like a bit of heat!
I hope you give this High Protein Crispy Garlic Chicken Fried Rice a try soon! It’s perfect for meal prep, satisfying enough for the whole family, and ridiculously simple to whip up. I’d love to hear how it turns out for you—so drop me a note and share your culinary adventures! Happy cooking!
