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High Protein Crispy Garlic Chicken Fried Rice

High Protein Crispy Garlic Chicken Fried Rice Recipe You’ll Love

High Protein Crispy Garlic Chicken Fried Rice is a nourishing dish that transforms takeout into a healthy homemade option.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main dishes
Cuisine Asian
Servings 4 servings
Calories 450 kcal

Equipment

  • Large skillet or wok

Ingredients
  

For the Chicken

  • 2 tablespoons Olive oil for sautéing, adding a light flavor.
  • 1 pound Chicken breast diced; a lean protein.

For the Aromatics

  • 4 cloves Garlic minced; for delightful aroma.
  • 1 tablespoon Fresh ginger grated; adds depth to flavor.

For the Rice

  • 1 cup Cooked brown rice nutritious base.
  • 1 cup Frozen peas or fresh, vibrant color.
  • ½ cup Diced carrots for crunch and sweetness.

For the Egg Mixture

  • 2 large Eggs to add richness and protein.

For the Sauce

  • 2 tablespoons Low-sodium soy sauce for classic fried rice flavor.
  • 1 tablespoon Sesame oil elevates with its nutty taste.

For Seasoning

  • ½ teaspoon Black pepper adds heat without overpowering.
  • ¼ teaspoon Red pepper flakes for a slight kick.

For the Finish

  • 1 tablespoon Green onions chopped; for freshness.
  • 1 tablespoon Toasted sesame seeds adds crunch and flair.

Instructions
 

Step‑By‑Step Instructions

  • Heat 1 tablespoon of olive oil in a skillet or wok over medium heat until shimmering.
  • Add the diced chicken breast to the skillet, cook for about 5-7 minutes until golden brown and fully cooked.
  • Remove the chicken from the skillet and set it aside on a plate.
  • Add the remaining tablespoon of olive oil, then toss in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
  • Stir in the diced carrots and frozen peas, cook for 3-4 minutes until warmed through.
  • Push the vegetables to one side, crack the two eggs into the empty spot and scramble for 2-3 minutes.
  • Gently mix the scrambled eggs with the sautéed vegetables.
  • Fold in the cooked brown rice, breaking up any clumps and stir for about 2-3 minutes.
  • Return the chicken to the skillet, add the soy sauce, sesame oil, black pepper, and red pepper flakes.
  • Stir together for 3-5 minutes, allowing the flavors to meld.
  • Continue to stir-fry until some rice grains are crispy and golden.
  • Remove from heat and stir in the chopped green onions and toasted sesame seeds.
  • Serve immediately, enjoying the vibrant colors and flavors.

Notes

Always use fresh ingredients for maximum flavor, and adjust spice levels to your preference.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 186mgSodium: 800mgPotassium: 600mgFiber: 5gSugar: 2gVitamin A: 400IUVitamin C: 5mgCalcium: 50mgIron: 2mg
Keyword Chicken Fried Rice, Crispy Garlic, Family Recipe, Healthy, High Protein, Quick Meal
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