The crispy garlic chicken in this fried rice is the star of the show, bringing in that perfect balance of crunch and savory depth with every bite. As you bite into the juicy, tender pieces of chicken, the outer layer adds a satisfying crispness that contrasts beautifully with the soft, fluffy rice. The garlic, roasted to perfection, infuses the dish with a deep, aromatic richness that lingers just enough to make you crave more. The gentle warmth of the spices dances in the background, enhancing the dish without overpowering it, and the whole thing comes together in a symphony of flavors. It’s the kind of meal that gets better with every spoonful, and with the added protein, it’s not just a delicious treat but a satisfying, wholesome meal too.
Key Ingredients in High Protein Crispy Garlic Chicken Fried Rice
Each ingredient plays an important role in creating that mouthwatering balance of flavors and textures in this fried rice. Here’s a breakdown of what goes into the dish:
* Olive oil
A rich, flavorful base for sautéing the chicken and vegetables. Its light fruitiness complements the savory notes of the garlic and soy sauce.
* Chicken breast, diced
The star protein of the dish. Tender yet slightly crispy on the outside, it adds both texture and heartiness to the fried rice, making it a complete meal.
* Garlic, minced
Roasted to perfection, garlic brings an aromatic depth that infuses the rice with a savory richness, forming the backbone of the dish’s flavor profile.
* Fresh ginger, grated
Adds a bright, zesty kick that cuts through the richness of the other ingredients, creating a fresh balance of flavors.
* Cooked brown rice
The foundation of the dish. Brown rice provides a chewy texture and a nutty flavor that perfectly supports the crispy chicken and vegetables.
* Frozen peas
Little bursts of sweetness and color, peas add a pop of freshness that balances the savory elements and makes each bite feel light.
* Diced carrots
Softened through cooking, the carrots provide a mild sweetness and a lovely crunch, rounding out the dish with color and texture.
* Large eggs
Scrambled into the fried rice, the eggs create a creamy, rich texture that binds everything together while adding a subtle flavor.
* Low-sodium soy sauce
A key flavor-enhancer that brings a salty umami depth, perfectly complementing the garlic and chicken without overwhelming the dish.
* Sesame oil
A fragrant, nutty oil that adds a toasted flavor to the rice and gives it that signature fried rice aroma.
* Black pepper
Adds a hint of heat and earthiness, helping to elevate the flavors of the garlic and ginger while enhancing the overall spice level.
* Red pepper flakes
A small but mighty ingredient that gives the dish a gentle warmth, balancing the other flavors with a mild heat.
* Green onions, chopped
Fresh and crisp, the green onions offer a burst of color and a refreshing bite, providing the perfect contrast to the rich and savory elements.
* Toasted sesame seeds
These tiny seeds add a delicate crunch and a toasted, nutty flavor that ties all the ingredients together, bringing an extra layer of texture and flavor.
How to Make High Protein Crispy Garlic Chicken Fried Rice
1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Allow the oil to warm up and coat the bottom of the skillet, creating a nice cooking base for the chicken.
2. Add the diced chicken breast to the skillet. Cook for about 5-7 minutes, stirring occasionally, until the chicken is fully cooked and no longer pink in the center. You’ll want the chicken to get a little crispy on the edges, so don’t be afraid to let it sear.
3. Remove the chicken from the skillet and set it aside on a plate. It’s important to give the chicken a little rest while we work on the other elements of the dish.
4. In the same skillet, add the remaining tablespoon of olive oil. This ensures you’re using the deliciously flavored oil leftover from the chicken to cook the other ingredients.
5. Add the minced garlic and grated ginger to the skillet. Cook for about 1 minute, or until fragrant. The garlic will soften, and the ginger will start to infuse the oil, filling your kitchen with that amazing aroma.
6. Add the diced carrots and frozen peas to the skillet. Cook for 3-4 minutes, stirring occasionally, until the vegetables are heated through and tender. The peas should pop with sweetness, and the carrots will soften, giving the dish some color and crunch.
7. Push the vegetables to one side of the skillet. Crack the two eggs into the empty space.
8. Scramble the eggs in the skillet until they are fully cooked, about 2-3 minutes. Use a spatula to break up the eggs and ensure they cook evenly.
9. Once the eggs are scrambled, mix them together with the vegetables, incorporating them into the pan so everything becomes one cohesive mix of goodness.
10. Add the cooked brown rice to the skillet, breaking up any clumps with a spatula. You want the rice to be evenly distributed throughout, with no big chunks sticking together.
11. Stir in the cooked chicken, soy sauce, sesame oil, black pepper, and red pepper flakes. Toss everything together, ensuring the rice is evenly coated with the flavorful sauce and spices. Let it all come together and simmer for a minute or two.
12. Continue to stir-fry everything together for 3-5 minutes, ensuring the rice is evenly coated and heated through. This step will allow some of the rice to get crispy in spots, adding texture and flavor to the dish.
13. Once the rice is crispy in some spots, remove the skillet from the heat. The rice will retain its crispness while cooling slightly.
14. Stir in the chopped green onions and toasted sesame seeds. These will add a fresh, crunchy contrast and a final burst of flavor.
15. Serve immediately and enjoy your crispy garlic chicken fried rice! The crispy chicken, fragrant garlic, and the subtle heat from the red pepper flakes make every bite an absolute delight.
Serving Suggestions for High Protein Crispy Garlic Chicken Fried Rice
– Pair with a refreshing cucumber salad: The cool, crisp bite of cucumbers mixed with a tangy dressing creates the perfect contrast to the rich, savory fried rice. Plus, it adds a nice crunch and a fresh element to the meal.
– Top with a fried egg: For a little extra protein and creamy goodness, top your fried rice with a perfectly fried egg. The runny yolk adds a luxurious texture, soaking into the rice and enhancing the flavor with each bite.
– Serve alongside steamed vegetables: Lightly steamed broccoli, snap peas, or even bok choy make a fantastic, healthy side that complements the rich and crispy fried rice. The vegetables add color, texture, and balance to your plate.
How to Store High Protein Crispy Garlic Chicken Fried Rice
If you happen to have any leftovers of this flavorful dish (lucky you!), here are a few easy ways to store it so it stays fresh and delicious:
– Refrigerate: Let the fried rice cool down completely before storing it in an airtight container. Keep it in the fridge for up to 3-4 days. When you’re ready to eat, simply reheat it in a skillet over medium heat with a splash of water or a little more sesame oil to bring back that crispy texture.
– Freeze: For longer storage, you can freeze the fried rice. Pack it into a freezer-safe container or a resealable bag, pressing out any excess air. It will keep for up to 3 months. To reheat, thaw it in the fridge overnight, then warm it in a skillet. For extra crispiness, you can even toss it in the pan without thawing!
– Avoid storing with extra toppings: If you plan to keep leftovers, it’s best to store the fried rice without the green onions or sesame seeds. Add those fresh toppings just before serving to keep them crisp and vibrant.
With these tips, you can enjoy this crispy garlic chicken fried rice even on days when you don’t feel like cooking!
Conclusion
And there you have it – your very own High Protein Crispy Garlic Chicken Fried Rice! This dish is a perfect blend of textures and flavors, from the crispy, golden chicken to the fluffy rice, with that irresistible garlic and subtle spice dancing in every bite. It’s a meal that’s not only delicious but also packed with protein and all the right elements to make your taste buds sing.
Whether you’re making it for a weeknight dinner or preparing a meal prep for the week, this recipe is sure to impress. The crispy chicken, savory garlic, and pop of veggies come together in a way that feels comforting yet exciting.
Feel free to print the article and save it for later use – it’ll be your go-to guide for making this mouthwatering fried rice again and again. And if you try the recipe, I’d love to hear how it turned out! Drop your comments, questions, or feedback below – I’m here to help, and I’d love to know how it went. Happy cooking!
High Protein Crispy Garlic Chicken Fried Rice
Description
Crispy, golden chicken bites paired with savory garlic-infused fried rice create the perfect high-protein meal. Every bite bursts with flavor, as tender chicken and aromatic garlic mix with vegetables and perfectly seasoned rice. A satisfying, irresistible dish!
Ingredients
Instructions
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Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.
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Add the diced chicken breast to the skillet and cook for about 5-7 minutes, stirring occasionally, until the chicken is fully cooked and no longer pink in the center.
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Remove the chicken from the skillet and set it aside on a plate.
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In the same skillet, add the remaining tablespoon of olive oil.
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Add the minced garlic and grated ginger to the skillet, cooking for about 1 minute, or until fragrant.
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Add the diced carrots and frozen peas to the skillet and cook for 3-4 minutes, stirring occasionally, until the vegetables are heated through and tender.
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Push the vegetables to one side of the skillet and crack the two eggs into the empty space.
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Scramble the eggs in the skillet until they are fully cooked, about 2-3 minutes.
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Once the eggs are scrambled, mix them together with the vegetables.
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Add the cooked brown rice to the skillet, breaking up any clumps with a spatula.
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Stir in the cooked chicken, soy sauce, sesame oil, black pepper, and red pepper flakes.
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Continue to stir-fry everything together for 3-5 minutes, ensuring the rice is evenly coated and heated through.
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Once the rice is crispy in some spots, remove the skillet from the heat.
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Stir in the chopped green onions and toasted sesame seeds.
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Serve immediately and enjoy your crispy garlic chicken fried rice!
Note
- Use a wok for better heat distribution and a crispier texture on the rice.
- For added flavor, marinate the chicken in soy sauce, ginger, and garlic before cooking.
- Consider adding more vegetables like bell peppers or mushrooms for extra nutrients.
- If you prefer a spicier kick, increase the red pepper flakes or add a drizzle of sriracha.
- Leftovers can be stored in the fridge for up to 3 days and reheated in a skillet for a crispy texture.
