High Protein Crispy Garlic Chicken Fried Recipe
This High Protein Crispy Garlic Chicken Fried Rice is a flavorful, satisfying dish that combines tender, crispy chicken with aromatic garlic, day-old jasmine or basmati rice, and vibrant veggies. Perfect for a protein-packed meal that’s quick and easy to prepare, it balances savory soy and oyster sauce notes with the freshness of green onions and a peppery finish.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stir-fry
- Cuisine: Asian
- Diet: Low Salt
Ingredients
Scale
Main Ingredients
- 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)
- 1/2 tsp ground black pepper
For Chicken Coating
- 1 tsp cornstarch
- 1 tbsp water (for cornstarch slurry)
Instructions
- Prep the chicken: Toss the chicken pieces with the cornstarch slurry (mix cornstarch with water), ensuring they’re evenly coated. This coating helps create the crispy texture when pan-fried.
- Cook the chicken: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the coated chicken pieces and cook for about 5-7 minutes until golden and crispy. Remove the chicken from the pan and set aside.
- Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Add the minced garlic, allowing it to sizzle for about 30 seconds until fragrant without burning.
- Scramble the eggs: Push the garlic to one side of the pan and pour in the beaten eggs. Gently stir until the eggs are just set into soft curds.
- Stir-fry everything: Add the cooked rice, thawed peas and carrots, and sliced green onions to the pan. Drizzle in the soy sauce and oyster sauce, then stir-fry for a few minutes, breaking up any clumps of rice and incorporating the flavors evenly.
- Add the chicken back: Return the crispy chicken to the pan and toss everything together to ensure the chicken remains crunchy but coated with the sauces and flavors.
- Finish and serve: Sprinkle the ground black pepper over the dish, adjust seasoning to taste if needed, and serve hot immediately.
Notes
- Use day-old rice for best texture to prevent clumping and sogginess.
- Do not overcrowd the pan when cooking chicken to ensure it crisps properly.
- Add the cooked chicken back at the end to maintain its crispiness.
- For a gluten-free version, substitute soy sauce with tamari or gluten-free soy sauce.
- Be cautious not to burn the garlic as it will turn bitter.
- If desired, oyster sauce can be omitted or replaced with a vegetarian alternative.
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 390 kcal
- Sugar: 3 g
- Sodium: 580 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 3 g
- Protein: 38 g
- Cholesterol: 110 mg
Keywords: crispy garlic chicken fried rice, high protein fried rice, chicken fried rice recipe, healthy chicken fried rice, easy protein meal
