Oh boy, do I have a treat for you today! If you’re looking for a way to jazz up your weeknight dinner and sneak in some protein while you’re at it, let me introduce you to my favorite High Protein Crispy Garlic Chicken Fried Rice. This dish holds a special place in my heart because it combines two of my greatest loves: crispy fried rice and garlic, loaded with tender chicken!
I still remember the first time I made this recipe. I was experimenting in the kitchen, and my partner walked in, the aromatic smell wafting through the air. One bite in, I saw their eyes light up like it was Christmas morning! Ever since then, it’s become a staple in our home, and we love customizing it with whatever veggies we have lying around. Trust me, this dish is a game-changer – perfect for family dinners or meal prep to kickstart your week.
What’s in High Protein Crispy Garlic Chicken Fried Rice?
Chicken Breast: The star of the show! I usually prefer using boneless, skinless chicken breast for its lean protein. You can also use thigh meat if you prefer a juicier option.
Rice: The base of our fried rice! Ideally, you want to use day-old cooked rice; it’s a game changer. It’s drier, preventing our fried rice from becoming mushy. Jasmine rice or basmati works great, too.
Garlic: Oh, the glorious garlic! I’m all about the garlic goodness, so I tend to be generous here. It adds that rich and savory flavor that makes this dish addictive.
Soy Sauce: This brings a salty, umami flavor that compliments the chicken and rice so beautifully. You can use low-sodium soy sauce if you’re watching your salt intake.
Eggs: A classic addition to fried rice. They provide more protein and that lovely creamy texture. Scrambled eggs mixed in always hit the spot!
Frozen Vegetables: I love using a medley of peas, carrots, and corn for color and crunch. Fresh veggies are great too if you have them on hand!
Green Onions: Not just for decoration! They add that fresh crunch and bright flavor to finish things off – definitely not to be skipped!
Is High Protein Crispy Garlic Chicken Fried Rice Good for You?
Absolutely! This dish is jam-packed with benefits. Starting off with that chicken breast, which is a fantastic source of lean protein essential for muscle maintenance and repair. The addition of eggs boosts protein content even more, making it a satisfying meal that won’t leave you feeling weighed down.
Now, while this fried rice is delicious, it’s worth noting that fried dishes can be higher in fat due to cooking methods. I recommend cooking the chicken using minimal oil to keep it healthier while keeping the flavors intact. Plus, the colorful vegetables add vitamins and minerals, making this a well-rounded dish! Just remember, balance is key—too much soy sauce can lead to higher sodium levels, so using low-sodium options can be beneficial.
Ingredients List
– 1 lb boneless, skinless chicken breast, diced
– 3 cups cooked rice (preferably day-old)
– 4 cloves garlic, minced
– 3 tablespoons soy sauce (low-sodium preferred)
– 2 large eggs, lightly beaten
– 1 cup frozen mixed vegetables
– 2 green onions, sliced
– 2 tablespoons cooking oil for frying
– Salt and pepper to taste
– Optional: sesame oil for drizzling
*Serves: 4*
How to Make High Protein Crispy Garlic Chicken Fried Rice?
1. Begin by heating 1 tablespoon of cooking oil in a large skillet or wok over medium-high heat. Once hot, add the diced chicken breast and season with a pinch of salt and pepper. Cook until golden brown and fully cooked (about 5-7 minutes). Remove the chicken from the skillet and set aside.
2. In the same skillet, pour in the remaining tablespoon of cooking oil and add the minced garlic. Sauté for about 30 seconds until fragrant—oh, this smell is heavenly!
3. Now, add the frozen mixed vegetables to the garlic and stir-fry for about 2-3 minutes until they are heated through.
4. Push the veggie mixture to one side of the skillet, and pour the beaten eggs into the empty side. Scramble them gently until just set.
5. Add the cooked rice, chicken, and soy sauce to the skillet. Toss everything together, breaking up any clumps of rice. Stir-fry for another 3-5 minutes until everything is heated through and slightly crispy – that’s your goal!
6. Sprinkle the sliced green onions on top before serving. For an extra punch, drizzle with sesame oil if desired.
7. Serve hot, and enjoy your delicious creation!
The Little Extra Touches
Feel free to get creative here! Swap out the proteins—shrimp is a fantastic alternative if you’re in the mood for seafood. Want an extra kick? Toss in some chili flakes or Sriracha for some heat! And because I can never resist a topping, try adding some toasted sesame seeds for an added crunch.
So there you have it—my High Protein Crispy Garlic Chicken Fried Rice, a dish that’s sure to bring smiles around your dinner table. I encourage you to give this recipe a go and feel free to share your own twist on it. Can’t wait to hear how it turns out for you!
