Let me tell you about my absolute favorite go-to meal: high protein crispy garlic chicken fried rice! This dish is a flavor explosion that’s not only delicious but also super satisfying. Packed with protein, it’s perfect for those busy weeknights when you need a hearty meal that fuels you up. I remember the first time I made this—my friends couldn’t believe how quickly it came together and how crispy the rice turned out! The aroma of garlic wafting through the kitchen was just heavenly. Honestly, every time I make it, it feels like a little celebration. Trust me, once you try this recipe, it’ll become a staple in your home too!
Ingredients
For this delightful high protein crispy garlic chicken fried rice, you’ll need the following ingredients:
- 2 cups cooked rice (preferably day-old for that perfect crispiness)
- 1 cup cooked chicken, diced into bite-sized pieces
- 4 cloves garlic, minced (because we want that garlic punch!)
- 2 tablespoons soy sauce for a savory depth
- 1 tablespoon sesame oil, which adds a lovely nutty flavor
- 1 cup mixed vegetables (I love using peas, carrots, and corn)
- 2 eggs, beaten (this adds richness and helps bind everything)
- 2 green onions, sliced for a fresh crunch
- Salt and pepper to taste
How to Prepare High Protein Crispy Garlic Chicken Fried Rice
Alright, let’s dive into making this delicious dish! First, heat the sesame oil in a large pan or wok over medium heat. Once it’s nice and hot, add the minced garlic and sauté it until it turns golden brown—oh, the smell is just divine!
Next, toss in the diced chicken and stir it around until it’s heated through. This usually takes about 2-3 minutes. Then, add in your mixed vegetables and cook for another 3-4 minutes until they’re tender but still vibrant.
Here comes the fun part! Push everything to one side of the pan and pour in the beaten eggs. Scramble them until they’re cooked through, then mix them into the chicken and veggies. Now, add the cooked rice and drizzle the soy sauce over it. Stir everything together, breaking up any clumps of rice. Season with salt and pepper to taste, and finally, garnish with those lovely sliced green onions before serving. Enjoy every crispy bite!
Why You’ll Love This Recipe
- High protein content to keep you energized and satisfied
- Quick preparation time—ready in just 25 minutes!
- Incredible flavor from the crispy garlic and savory soy sauce
- Versatile: customize with your favorite vegetables or proteins
- Perfect for using up leftovers, making it a budget-friendly meal
- One-pan dish means less cleanup—yay!
Tips for Success
To really nail this high protein crispy garlic chicken fried rice, here are some of my top tips! First, using leftover rice is key—it’s drier and fries up beautifully, giving you that perfect crispy texture. If you love garlic like I do, feel free to adjust the amount to suit your taste; you can never go wrong with a little extra! And if you’re looking to boost the protein even more, try adding shrimp, tofu, or even some edamame for a delightful twist. Lastly, don’t rush the sautéing process; let those flavors develop for an unforgettable dish!
Variations
This high protein crispy garlic chicken fried rice is super versatile, so feel free to get creative! If you want to switch up the protein, consider using diced shrimp, tofu, or even cooked quinoa for a plant-based option. For veggies, you can mix in bell peppers, broccoli, or snap peas—whatever you have on hand works great! And don’t hesitate to spice things up with a dash of sriracha or some ginger for an extra kick. You could even try adding different sauces like teriyaki or oyster sauce to give it a unique twist. The possibilities are endless!
Nutritional Information
Please note that nutritional values can vary based on the specific ingredients and brands you use. However, a typical serving of this high protein crispy garlic chicken fried rice contains approximately 400 calories, 10g of fat, 25g of protein, and 60g of carbohydrates. Always adjust according to your pantry and preferences!
Storage & Reheating Instructions
Storing your high protein crispy garlic chicken fried rice is super easy! Just let it cool completely, then transfer it to an airtight container and pop it in the fridge. It’ll keep well for about 3-4 days, but I bet it won’t last that long! When you’re ready to enjoy the leftovers, I recommend reheating it in a pan over medium heat to bring back that delightful crispiness. You can add a splash of soy sauce or sesame oil to keep it moist. Microwave reheating works too, but be careful not to overdo it, or you might lose that lovely texture!
FAQ Section
Can I use uncooked rice? While you can technically use uncooked rice, it’s best to use pre-cooked or day-old rice for that perfect crispy texture. Freshly cooked rice tends to be too moist and clumps together.
What vegetables can I add? You can really mix it up! Bell peppers, broccoli, snap peas, or even zucchini are fantastic additions. Just make sure to chop them into small pieces so they cook evenly.
Can I make it vegetarian? Absolutely! Just swap the chicken for tofu or tempeh, and use vegetable broth instead of soy sauce if you want to avoid soy altogether. It’s delicious either way!
How do I store leftovers? Let your fried rice cool completely, then place it in an airtight container in the fridge. It’ll last about 3-4 days, but trust me, it’s too tasty to stick around for long!
Can I freeze this dish? Yes! Just let it cool, then transfer it to a freezer-safe container. When you’re ready to eat, thaw it in the fridge overnight and reheat it in a pan for the best texture.
Print
High Protein Crispy Garlic Chicken Fried Rice in 25 Minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
High protein crispy garlic chicken fried rice is a delicious and satisfying meal packed with flavor.
Ingredients
- 2 cups cooked rice
- 1 cup cooked chicken, diced
- 4 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 cup mixed vegetables (peas, carrots, corn)
- 2 eggs, beaten
- 2 green onions, sliced
- Salt and pepper to taste
Instructions
- Heat sesame oil in a pan over medium heat.
- Add minced garlic and sauté until golden brown.
- Add diced chicken and stir until heated through.
- Stir in mixed vegetables and cook for 3-4 minutes.
- Push the mixture to one side and pour in the beaten eggs, scrambling them until cooked.
- Add the cooked rice and soy sauce, mixing everything together.
- Season with salt and pepper.
- Garnish with sliced green onions before serving.
Notes
- Use leftover rice for best results.
- Adjust garlic quantity based on preference.
- Add more protein like shrimp or tofu if desired.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Stir-fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 cup
- Calories: 400
- Sugar: 2g
- Sodium: 700mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 200mg
Keywords: high protein crispy garlic chicken fried rice
