Description
Enjoy a flavorful and protein-packed meal with this High-Protein Crispy Garlic Chicken Fried Rice recipe. Tender chicken, fragrant garlic, and savory sauces make this dish a delicious and satisfying option for a quick and easy dinner.
Ingredients
Scale
For the Chicken:
- 2 cups cooked jasmine rice (preferably cold)
- 1 pound boneless skinless chicken thighs (cut into small pieces)
- 1 tablespoon cornstarch
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 tablespoons vegetable oil (divided)
For the Fried Rice:
- 6 garlic cloves (minced)
- 2 eggs (lightly beaten)
- 1 cup frozen peas and carrots
- 3 green onions (chopped)
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon sesame oil
Instructions
- Prepare the Chicken: In a bowl, toss the chicken pieces with cornstarch, salt, and pepper until evenly coated.
- Cook the Chicken: Heat 2 tablespoons of vegetable oil in a large skillet or wok over medium-high heat. Add the chicken and cook until crispy and golden brown on all sides, about 5–7 minutes. Remove the chicken from the skillet and set aside.
- Make the Fried Rice: In the same skillet, add the remaining tablespoon of oil and sauté the minced garlic until fragrant and lightly golden. Push the garlic to one side and pour in the beaten eggs. Scramble until just set. Add the rice, breaking it up with a spatula, and stir-fry for 2–3 minutes. Add the peas and carrots, cooked chicken, and green onions. Pour in the soy sauce, oyster sauce, and sesame oil. Stir-fry everything together for another 2–3 minutes until well combined and heated through.
- Serve: Serve hot.
Notes
- For extra crispiness, let the rice sit undisturbed in the pan for a minute or two before stirring.
- You can swap chicken thighs for chicken breast or tofu for a vegetarian version.
- Cold rice works best to prevent clumping.
Nutrition
- Serving Size: 1.5 cups
- Calories: 420
- Sugar: 3 g
- Sodium: 640 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 155 mg
