It is 6pm on a busy Tuesday. You are tired. Dinner needs to happen fast.
This high protein chicken fried rice is the perfect solution for your family. It is warm, savory, and much better than takeout. You can have a healthy, filling meal on the table in no time.
There is nothing like the sound of a sizzling pan after a long day. You want something delicious but you want it to be healthy too. This recipe delivers a protein-packed winner for any night of the week.
Why You’ll Love This Recipe
This dish is a total lifesaver for a healthy reset. It is packed with lean protein to keep you satisfied. The garlic adds a wonderful, cozy aroma to your kitchen.
It is also very budget-friendly for your family. You likely have most ingredients in your pantry right now. Your kids will love the crispy chicken texture and familiar flavors.
This recipe works perfectly for your busy lifestyle. It is fast enough for a weeknight. It is also impressive enough for a casual weekend meal. You will love how simple and fresh it tastes.
Simple Method
Making fried rice at home is easier than you think. You just need a hot pan and some chilled rice. The cornstarch coating makes the chicken unbelievably crispy without deep frying.
Even if you are a beginner, you can master this dish. The secret is using cold, day-old rice. It fries up perfectly every single time. You will have a restaurant-quality meal in your own kitchen.
Ingredients You’ll Need
This recipe uses simple produce and pantry staples that are at their best year-round.
- 600g chicken breast, diced into 0.5-inch cubes
- 2 tablespoons cornstarch
- 2 cups jasmine rice, cooked and chilled overnight
- 6 cloves garlic, minced
- 2 large whole eggs
- 4 large egg whites
- 1 cup frozen peas and carrots
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon toasted sesame oil
- 2 tablespoons avocado oil
- 1/2 cup green onions, thinly sliced
- 1/2 teaspoon sea salt
- 1/2 teaspoon cracked black pepper
Step-by-Step Directions
- Pat chicken cubes dry with paper towels. Toss in a bowl with cornstarch, salt, and pepper.
- Heat 1 tablespoon of avocado oil in a wok over high heat. Wait until the oil is shimmering.
- Add the chicken in a single layer. Sear for 3-4 minutes per side until crispy.
- Remove the chicken from the pan and set it aside.
- Add the remaining 1 tablespoon of oil to the wok. Sauté minced garlic for 30 seconds.
- Incorporate the chilled rice into the wok. Press down with a spatula to break up clumps.
- Fry the rice for 4-5 minutes until the grains are toasted.
- Push the rice to the perimeter. Pour the whisked eggs and egg whites into the center.
- Scramble the eggs until 80% set. Fold them into the rice.
- Add the frozen peas, carrots, soy sauce, and oyster sauce. Toss for 2 minutes.
- Return the crispy chicken to the wok. Drizzle with sesame oil and add green onions.
- Perform a final high-heat toss for 60 seconds. Serve your meal immediately.
Best Ways to Enjoy It
Serve this warm in your favorite large bowls. You can top it with extra green onions for a fresh crunch. A drizzle of sriracha adds a nice kick if you like heat. It is perfect for a cozy night in with your family.
You can also pack this into containers for easy weekday lunches. It stays delicious and keeps you full all afternoon. Your coworkers will definitely ask you for the recipe.
Storage & Reheating
This recipe is a meal prep dream. It stays fresh in the fridge for up to four days. Store it in airtight containers as soon as it cools. Reheat in a skillet to keep that crispy texture.
If you use a microwave, add a splash of water. This helps keep the rice moist and tender. You can even freeze portions for a quick emergency dinner later on.
Tips for Best Results
- Always use rice that has been chilled overnight.
- Pat the chicken very dry before adding cornstarch.
- Don’t skip the high heat for a smoky flavor.
- Whisk the eggs thoroughly before adding them to the pan.
- Use a large wok so the rice has room to toast.
- Mince your garlic fresh for the most vibrant taste.
- Add a pinch of red pepper flakes for extra warmth.
- Keep all your ingredients prepped and ready to go.
Ways to Switch It Up
- Swap chicken for shrimp or lean beef strips.
- Add a bag of cauliflower rice for extra volume.
- Use gluten-free tamari to make it wheat-free.
- Toss in some fresh ginger for a bright twist.
- Add diced bell peppers for more color and crunch.
Common Questions
Why do I need to use cold rice?
Cold rice is drier than freshly cooked rice. This prevents the dish from becoming mushy. It allows the grains to toast and stay separate in the pan.
Can I use brown rice instead?
Yes, brown rice works very well for this recipe. It adds a nice nutty flavor and extra fiber. Just make sure it is completely chilled before frying.
Is this recipe good for weight loss?
This recipe is very macro-friendly and filling. It uses lean protein and healthy fats to keep you satisfied. It is a nutritious choice for any balanced diet.
I hope this becomes a new favorite in your home. It is the ultimate comfort food that makes you feel great. Enjoy every bite of this crispy, garlic goodness!
— Katie Wood
Ingredients
- 600 g chicken breast, diced into 0.5-inch cubes
- 2 tablespoons cornstarc h
- 2 cups jasmine rice, cooked and chilled overnight
- 6 cloves garlic , minced
- 2 large whole eggs
- 4 large egg whites
- 1 cup frozen peas and carrots
- 3 tablespoons low -sodium soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon toasted sesame oil
- 2 tablespoons avocado oil
- 1/2 cup green onions, thinly sliced
- 1/2 teaspoon sea salt
- 1/2 teaspoon cracked black pepper
Instructions
- Pat chicken cubes dry with paper towels and toss in a bowl with cornstarch, salt, and pepper until evenly coated.
- Heat 1 tablespoon of avocado oil in a wok or large carbon steel skillet over high heat until shimmering.
- Add the chicken in a single layer and sear for 3-4 minutes per side until crispy and the internal temperature reaches 165°F (74°C). Remove chicken and set aside.
- Add the remaining 1 tablespoon of oil to the wok. Add minced garlic and sauté for 30 seconds until fragrant.
- Incorporate the chilled rice into the wok, pressing down with a spatula to break up clumps. Fry for 4-5 minutes until the grains are toasted.
- Push the rice to the perimeter of the wok. Pour the whisked whole eggs and egg whites into the center. Scramble until 80% set, then fold into the rice.
- Add the frozen peas and carrots, soy sauce, and oyster sauce. Toss continuously for 2 minutes.
- Return the crispy chicken to the wok. Drizzle with sesame oil and add green onions.
- Perform a final high-heat toss for 60 seconds to emulsify sauces and serve immediately.
