Description

This High Protein Crispy Garlic Chicken Fried Rice is a flavorful and satisfying dish that combines tender, crispy chicken with aromatic garlic, mixed vegetables, and day-old jasmine or basmati rice. Perfect as a quick and nutritious meal, it balances protein, vegetables, and savory sauces to deliver a deliciously crispy and well-seasoned fried rice experience.

Ingredients

Scale

Chicken and Coating

1 lb boneless, skinless chicken breast, cut into small pieces
1 tsp cornstarch
1 tbsp water

Rice and Vegetables

2 cups cooked jasmine or basmati rice, preferably day-old
1 cup frozen peas and carrots, thawed
3 green onions, sliced

Flavorings and Oils

4 cloves garlic, minced
2 tbsp olive oil or sesame oil
3 tbsp low-sodium soy sauce
1 tbsp oyster sauce (optional)
1/2 tsp ground black pepper

Eggs

2 large eggs, lightly beaten

Instructions

Prep the chicken: Toss the chicken pieces with cornstarch mixed with water to coat evenly. This coating helps create a 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 chicken and cook for 5-7 minutes until golden and crispy. Remove from pan and set aside.
Sauté the garlic: In the same pan, add the remaining tablespoon of oil. Add the minced garlic and cook for about 30 seconds until fragrant, but not browned.
Scramble the eggs: Push the garlic to the side of the pan, pour in the beaten eggs, and gently stir until soft curds form and the eggs are just set.
Stir-fry everything: Add the cooked rice, thawed peas and carrots, and sliced green onions to the pan. Drizzle soy sauce and oyster sauce over the mixture. Stir-fry for several minutes, breaking up rice clumps and mixing well.
Bring back the chicken: Return the crispy chicken pieces to the pan. Toss everything together to evenly coat the chicken and combine all flavors while keeping the chicken crispy.
Finish and serve: Sprinkle ground black pepper on top, adjust seasoning if needed, and serve the fried rice hot.

Notes

Use day-old rice for best texture and to prevent sogginess.
Oyster sauce is optional but adds an extra depth of umami flavor.
For a spicier kick, add chili flakes or fresh chopped chilies when sautéing the garlic.
Make sure not to overcook the eggs; soft curds keep the fried rice moist and tender.
Use sesame oil instead of olive oil for a more authentic roast nutty flavor.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Dish
Method: Stir-Fry
Cuisine: Chinese

Nutrition

Serving Size: 1 cup
Calories: 350
Sugar: 3g
Sodium: 600mg
Fat: 8g
Saturated Fat: 1.5g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 3g
Protein: 30g
Cholesterol: 110mg

Keywords: chicken fried rice, crispy chicken, garlic fried rice, high protein fried rice, stir-fry chicken rice