High Protein Crispy Garlic Chicken Fried Rice

Cooking has always been a joyful experience, woven with memories of family gatherings and the delightful aromas that filled the kitchen. There’s something incredibly satisfying about creating a dish that brings loved ones together over shared flavors and laughter. Fried rice, particularly high protein crispy garlic chicken fried rice, evokes nostalgia every time it graces our table.

The concept of frying leftover rice with chicken, vegetables, and spices feels like a warm embrace. It incorporates a mix of textures and flavors, making it a home-cooked favorite. Each ingredient plays a unique role, from the crispy chicken to the fragrant garlic that dances through the air. Who can resist a dish that not only tastes excellent but also nourishes the body?

High protein crispy garlic chicken fried rice becomes even more appealing amid busy weeknights. It transforms basic ingredients into a savory meal that doesn’t just fill stomachs but also satisfies cravings. Preparing it together as a family can become a cherished activity. This recipe captures both the essence of comfort and the thrill of cooking, proving to be timeless and delightful.

High Protein Crispy Garlic Chicken Fried Rice

Fundamentals

Creating high protein crispy garlic chicken fried rice involves understanding various cooking techniques. Selecting the right type of rice, marinating chicken, and knowing how to stir-fry effectively are the foundational elements. Preferably, use day-old jasmine or basmati rice; its slightly dried texture holds up against high heat and combines beautifully with other ingredients. The proteins, vegetables, and sauces combined elevate this dish, creating a meal rich in nutrition and flavor.

Chicken breast serves as the primary protein source in this dish, offering a lean and versatile option. When pan-fried to perfection, it develops a golden-brown exterior that adds a satisfying crunch to every bite. Balancing flavors through garlic and soy sauce delivers umami, while the vegetables contribute vibrant colors and essential nutrients.

Achieving that perfect crunch relies on techniques like tossing and quickly frying. Understanding heat levels is essential, as it determines whether food steams, boils, or fries. This process maximizes flavor while maintaining the freshness of the ingredients, making it crucial for successful fried rice.

Preparation/setup

To start with high protein crispy garlic chicken fried rice, gather the needed ingredients, including cooked rice, chicken breast, garlic, and assorted vegetables. Proper preparation sets the stage for a seamless cooking experience. Begin by cutting the chicken breast into small pieces, ensuring even cooking and making it easy to distribute throughout the dish.

Before frying, coat the chicken pieces with cornstarch. This step is pivotal for achieving that delightful crispy texture. The cornstarch creates a thin layer around the chicken, which turns beautifully golden when cooked at high heat.

Next, heat the oil in a large skillet or wok. High heat is essential in stir-fry, allowing for quick cooking while sealing in moisture and maintaining crispness. Once the oil is hot, add the chicken to the pan, watching for the sizzle that indicates the perfect frying temperature.

Ingredients

1. 2 cups cooked jasmine or basmati rice (preferably day-old)
2. 1 lb boneless, skinless chicken breast, cut into small pieces
3. 4 cloves garlic, minced
4. 2 tbsp olive oil or sesame oil
5. 1 cup frozen peas and carrots, thawed
6. 3 green onions, sliced
7. 2 large eggs, lightly beaten
8. 3 tbsp low-sodium soy sauce
9. 1 tbsp oyster sauce (optional)
10. ½ tsp ground black pepper
11. 1 tsp cornstarch (for chicken coating)
12. 1 tbsp water (for cornstarch slurry)

Directions

1. Prep the chicken: Toss the chicken pieces with the cornstarch, ensuring they’re evenly coated. This step is key to creating that crispy texture when pan-fried.
2. Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5–7 minutes. Remove the chicken and set aside.
3. Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds, just until fragrant—be careful not to let it burn.
4. Scramble the eggs: Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
5. Stir-fry everything: Add the cooked rice, peas, carrots, and green onions. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes, breaking up any rice clumps and letting the flavors mingle.
6. Bring back the chicken: Finally, add the crispy chicken back into the pan. Give everything a good toss, ensuring the chicken stays crunchy but coated in the savory goodness.
7. Finish and serve: Sprinkle with black pepper, adjust seasoning if needed, and serve hot.

High Protein Crispy Chicken Fried Rice Tips and Tricks

Technique

Mastering high protein crispy garlic chicken fried rice relies on honing specific cooking techniques. The high heat and quick cooking involved in stir-frying create those irresistible textures and flavors. It’s essential to keep the ingredients moving, allowing them to cook evenly while preventing burning.

Using a large skillet or wok aids in better heat distribution and allows for sufficient space when frying ingredients. If the pan is overcrowded, the chicken and vegetables steam rather than fry, drastically affecting the dish’s outcome.

Tips/Tricks

Always prep your ingredients before starting to cook. Chop the chicken, vegetables, and garlic and measure out the sauces beforehand. This mis en place approach streamlines the cooking process, keeping energy up and discouraging mistakes.

If using fresh rice, make sure it cools before cooking. Day-old rice holds its shape and prevents a mushy dish. If you’re in a pinch, spread fresh rice on a baking sheet and let it cool for about 15-20 minutes.

Perfecting Results

To perfect high protein crispy garlic chicken fried rice, pay attention to cooking times and heat. Golden-browning the chicken takes about 5–7 minutes, while the eggs need only a brief moment to scramble. The goal is to achieve a delicious contrast — crispy chicken, fluffy rice, and tender vegetables.

If you’re looking for extra crunch, consider adding crushed nuts or seeds as a garnish. Add these in the final moments of cooking, just before serving. This provides added texture and a boost of flavor.

Troubleshooting/Variations

If the fried rice turns out too soggy, it could stem from using fresh rice. Correct this by allowing rice to cool properly or adding extra cornstarch to the chicken. For those preferring a vegetarian option, swap out the chicken for tofu or additional vegetables.

Changing up vegetables also provides versatility. Consider adding bell peppers, broccoli, or snap peas for different textures and tastes. Adjust cooking times to ensure all elements are perfectly cooked.

Serving and Storing High Protein Crispy Garlic Chicken Fried Rice

Serving/Presentation

When presenting high protein crispy garlic chicken fried rice, a simple garnish elevates the dish. Adding freshly sliced green onions and a sprinkle of sesame seeds creates a colorful, inviting appearance. Serve it in a large bowl, encouraging family-style dining.

Consider pairing with a simple side salad or steamed veggies for a complete meal experience. The bright colors and textures of the vegetables bring balance, while the sweet and savory element of the fried rice keeps everything grounded.

Pairings/Storage

High protein crispy garlic chicken fried rice stores well in the refrigerator. Place leftovers in an airtight container and refrigerate for up to three days. Reheat in a skillet over medium heat, ensuring the rice t returns to its desired texture.

If you wish to pair high protein crispy garlic chicken fried rice with complementary dishes, consider serving it alongside a light cucumber salad or a refreshing fruit salad. Each accompaniment brings contrast, highlighting the flavor profile while keeping the meal exciting.

When planning ahead, pre-cooking the rice allows for easy assembly of the dish later in the week. This meal offers both convenience and nourishment, making it ideal for busy nights.

High protein crispy garlic chicken fried rice serves up smiles and satisfaction at every table.

High Protein Crispy Garlic Chicken Fried Rice

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• Author: emma
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: High Protein

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Description

A comforting and nutritious fried rice dish featuring crispy chicken, fragrant garlic, and fresh vegetables, perfect for busy weeknights.

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Ingredients

Scale 1x2x3x

• 2 cups cooked jasmine or basmati rice (preferably day-old)
• 1 lb boneless, skinless chicken breast, cut into small pieces
• 4 cloves garlic, minced
• 2 tbsp olive oil or sesame oil
• 1 cup frozen peas and carrots, thawed
• 3 green onions, sliced
• 2 large eggs, lightly beaten
• 3 tbsp low-sodium soy sauce
• 1 tbsp oyster sauce (optional)
• ½ tsp ground black pepper
• 1 tsp cornstarch (for chicken coating)
• 1 tbsp water (for cornstarch slurry)

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Instructions

1. Toss the chicken pieces with the cornstarch, ensuring they’re evenly coated.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until golden and crispy, about 5–7 minutes. Remove the chicken and set aside.
3. In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and let it sizzle for about 30 seconds.
4. Push the garlic to the side and pour in the beaten eggs. Stir gently until they just set into soft curds.
5. Add the cooked rice, peas, carrots, and green onions. Drizzle in the soy sauce and oyster sauce. Stir-fry for a few minutes.
6. Add the crispy chicken back into the pan. Give everything a good toss.
7. Sprinkle with black pepper, adjust seasoning if needed, and serve hot.

Notes

For added crunch, consider topping with crushed nuts or seeds.

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Category: Main Course
• Method: Stir Fry
• Cuisine: Asian

Nutrition

• Serving Size: 1 serving
• Calories: 450
• Sugar: 4g
• Sodium: 600mg
• Fat: 18g
• Saturated Fat: 3g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 46g
• Fiber: 4g
• Protein: 30g
• Cholesterol: 120mg

Keywords: high protein, chicken fried rice, easy meal, family recipe, comfort food