Description
This High-Protein Crispy Garlic Chicken Fried Rice is a quick and delicious one-pan meal that combines tender, crispy chicken with savory garlic, nutritious brown rice, colorful vegetables, and scrambled eggs. Perfect for a satisfying dinner, this dish offers a healthy twist on classic fried rice featuring high protein content and simple ingredients, ready in just 25 minutes.
Ingredients
Scale
Protein and Main Ingredients
- 2 chicken breasts, diced
- 2 eggs, beaten
Vegetables and Aromatics
- 3 cloves garlic, minced
- 1 cup frozen peas and carrots
- Fresh green onions, chopped (for garnish)
Staples and Seasonings
- 2 cups cooked brown rice
- 2 tbsp olive oil
- 3 tbsp soy sauce
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions
- Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the diced chicken breasts and cook for 7-8 minutes until they are browned and crispy. Once cooked, remove the chicken from the skillet and set aside to keep warm.
- Sauté Garlic: In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and sauté for 1-2 minutes until it releases a fragrant aroma but does not burn.
- Scramble Eggs: Push the garlic mixture to one side of the skillet and pour the beaten eggs into the other side. Scramble the eggs until fully cooked, breaking them into small pieces, then mix them together with the garlic.
- Add Rice and Veggies: Stir in the cooked brown rice along with the frozen peas and carrots. Mix thoroughly to combine all ingredients evenly.
- Season: Add soy sauce, garlic powder, salt, and pepper to taste. Stir well, ensuring that the rice and vegetables are evenly coated with the seasoning.
- Add Chicken: Return the cooked crispy chicken pieces to the skillet. Stir everything together and cook for another 2-3 minutes until the chicken is heated through and flavors meld.
- Garnish and Serve: Remove the skillet from heat and garnish the fried rice with freshly chopped green onions. Serve immediately while hot.
Notes
- For best results, use day-old brown rice as it’s less sticky and fries better.
- You can substitute chicken breasts with thighs for a juicier texture.
- Adjust soy sauce quantity to control sodium level.
- For extra heat, add a pinch of red chili flakes or a dash of hot sauce.
- This recipe can be customized by adding other vegetables such as bell peppers or corn.
