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–+ servings
High Protein Crispy Garlic Chicken Fried Rice

High Protein Crispy Garlic Chicken Fried Rice

This High Protein Crispy Garlic Chicken Fried Rice is a delicious and quick meal, perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 385

Ingredients
  

  • 1 lb boneless, skinless chicken breast
  • 2 tbsp olive oil divided
  • 4 cloves garlic minced
  • 1 large egg beaten
  • 3 cups cooked white rice preferably chilled
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp sesame oil
  • 1 tsp rice vinegar
  • 0.5 tsp black pepper
  • 2 green onions sliced
  • 1 tbsp sesame seeds for garnish

Equipment

  • Large skillet or wok

Method
 

  1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the minced garlic and cook for about 30 seconds until fragrant.
  2. Add the chicken pieces in a single layer and cook undisturbed for 2-3 minutes, then stir and continue cooking for another 5-7 minutes until the chicken reaches 165°F internal temperature. Remove the chicken from the skillet and set aside.
  3. Add the remaining tablespoon of olive oil to the skillet. Pour in the beaten egg and scramble until just set, about 1-2 minutes. Remove and set aside with the chicken.
  4. Add the chilled rice to the hot skillet and press it down to break up clumps. Fry undisturbed for about 1 minute. Stir-fry for another 1-2 minutes until heated through and slightly crispy.
  5. Return the cooked chicken and scrambled egg to the skillet. Add the soy sauce, sesame oil, rice vinegar, and black pepper. Toss everything together for about 1 minute until well combined.
  6. Remove from heat and stir in the sliced green onions. Transfer to a serving dish and sprinkle with sesame seeds.

Nutrition

Serving: 1servingCalories: 385kcalCarbohydrates: 42gProtein: 35gFat: 10g

Notes

This dish can be personalized by adding vegetables or swapping chicken for tofu or shrimp.

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