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High Protein Crispy Garlic Chicken Fried Rice

High Protein Crispy Garlic Chicken Fried Rice for a Flavor Boost

High Protein Crispy Garlic Chicken Fried Rice is a flavorful and nutritious twist on traditional fried rice, perfect for weeknight dinners.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course One-Pot Meals
Cuisine Asian
Servings 4 servings
Calories 450 kcal

Equipment

  • large skillet
  • spatula

Ingredients
  

For the Chicken

  • 1 pound chicken breast diced
  • 2 tablespoons olive oil

For the Aromatics

  • 4 cloves garlic minced
  • 1 inch fresh ginger grated

For the Base

  • 3 cups cooked brown rice
  • 1 cup frozen peas
  • 1 cup diced carrots

For the Egg

  • 2 large eggs

For Flavoring

  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon black pepper
  • 1 teaspoon red pepper flakes

For Garnish

  • 2 tablespoons green onions chopped
  • 1 tablespoon toasted sesame seeds

Instructions
 

Cooking Steps

  • Heat 1 tablespoon of olive oil in a large skillet over medium heat for about 1 minute.
  • Add the diced chicken breast, spreading it out in a single layer, and cook for about 5-7 minutes until golden brown and cooked through.
  • Set the cooked chicken aside on a plate.
  • In the same skillet, add another tablespoon of olive oil.
  • Add minced garlic and grated ginger, stirring for about 1 minute until fragrant.
  • Toss in the diced carrots and frozen peas, cooking for 3-4 minutes.
  • Push the vegetable mixture to one side, crack the eggs into the other side, and scramble them for 2-3 minutes.
  • Mix the scrambled eggs with the vegetables.
  • Add cooked brown rice, breaking up clumps, and stir for a couple of minutes.
  • Return the chicken to the skillet and stir in the soy sauce, sesame oil, black pepper, and red pepper flakes.
  • Stir continuously for 3-5 minutes until flavors meld and rice crisps up.
  • Stir in chopped green onions and toasted sesame seeds before serving.

Notes

Use day-old rice for the best texture. Adjust spice levels according to preference.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gCholesterol: 150mgSodium: 600mgPotassium: 700mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 2mg
Keyword comfort food, Easy Dinner, fried rice, Garlic Chicken, Healthy Recipe, high protein
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