Description
This High Protein Crispy Garlic Chicken Fried Rice is a quick and delicious stir-fry dish combining tender, crispy chicken with savory garlic, fresh vegetables, and fluffy rice. Perfect for a nutritious weeknight meal, it features a balanced mix of protein, vegetables, and flavor-packed seasonings for a satisfying and wholesome dinner.
Ingredients
Scale
Chicken and Marinade
- 2 boneless skinless chicken breasts, cut into bite-sized cubes
- 2 tablespoons olive oil (divided)
- 3 cloves garlic, minced (for chicken)
- 1 tablespoon soy sauce
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Stir-Fry Base
- 3 cups cooked rice (preferably cold, day-old rice works best)
- 1 tablespoon olive oil
- 1/2 onion, diced
- 1 cup mixed vegetables (carrots, peas, corn)
- 2 eggs, lightly beaten
- 3 cloves garlic, minced (for stir-fry)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1/4 teaspoon crushed red pepper flakes (optional)
Garnishes
- Green onions, sliced
- Sesame seeds
Instructions
- Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken cubes and cook for 6-8 minutes, stirring occasionally, until golden brown and crispy. Add minced garlic, soy sauce, salt, and pepper, cooking for 1-2 minutes until the garlic is fragrant. Remove the chicken from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and mixed vegetables, stirring continuously. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
- Scramble the Eggs: Push the cooked vegetables to one side of the skillet. Pour the beaten eggs into the empty side and scramble until fully cooked. Once cooked, mix the scrambled eggs with the vegetables evenly.
- Stir-Fry the Rice: Add the cold cooked rice to the skillet and use a spatula to break up any clumps. Stir-fry the rice with the vegetable and egg mixture for 3-4 minutes, allowing it to heat through and get lightly crispy.
- Combine the Chicken and Seasonings: Return the cooked chicken to the skillet. Add the second 2 tablespoons soy sauce, sesame oil, and crushed red pepper flakes if using. Stir well and cook for another 2 minutes to blend the flavors thoroughly.
- Serve: Transfer the fried rice to serving plates. Garnish with sliced green onions and a sprinkle of sesame seeds. Serve hot for the best flavor and texture.
Notes
- Use day-old or cold rice for best texture to prevent sogginess.
- You can substitute chicken with tofu or shrimp for a different protein source.
- Adjust the amount of soy sauce and red pepper flakes to suit your preferred saltiness and spice level.
- For a lower fat version, use less oil or substitute olive oil with a cooking spray.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
