Description
This High-Protein Crispy Garlic Chicken Fried Rice is a quick and nutritious weeknight meal packed with tender chicken, fragrant garlic, and wholesome brown rice. Easy to prepare in just 25 minutes, this dish balances protein and vegetables for a satisfying and flavorful plate, garnished with fresh green onions for a pop of color and taste.
Ingredients
Scale
Protein
- 2 chicken breasts, diced
- 2 eggs, beaten
Vegetables
- 3 cloves garlic, minced
- 1 cup frozen peas and carrots
- Fresh green onions, chopped (for garnish)
Carbohydrates
- 2 cups cooked brown rice
Oils and Sauces
- 2 tbsp olive oil
- 3 tbsp soy sauce
Spices and Seasonings
- 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 and cook for 7 to 8 minutes, stirring occasionally, until the chicken is browned and crispy. Once cooked, remove the chicken from the skillet and set it aside.
- Sauté Garlic: In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for 1 to 2 minutes until the garlic becomes fragrant but not burnt.
- Scramble Eggs: Push the garlic to one side of the skillet and pour the beaten eggs into the other side. Scramble the eggs gently until they are fully cooked and broken into small pieces.
- Add Rice and Veggies: Stir in the cooked brown rice along with the frozen peas and carrots. Mix all ingredients thoroughly to combine and heat evenly.
- Season: Add the soy sauce, garlic powder, salt, and pepper to the skillet. Stir well to ensure all the rice and ingredients are evenly coated with the seasonings.
- Add Chicken: Return the crispy cooked chicken to the skillet. Stir everything together until well combined and heated through.
- Garnish and Serve: Remove from heat and garnish the fried rice with freshly chopped green onions before serving. Enjoy hot.
Notes
- For extra crispiness, use day-old rice that has been refrigerated.
- You can substitute chicken breasts with thigh meat for a juicier option.
- Adjust soy sauce according to your preferred saltiness level or use low sodium soy sauce.
- Feel free to add other vegetables like bell peppers or corn for more color and nutrients.
- This dish can be made gluten-free by using gluten-free soy sauce.
