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High Protein Crispy Garlic Chicken Fried Rice Bowl

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A delightful fusion of flavors and textures, this High Protein Crispy Garlic Chicken Fried Rice Bowl combines high-protein chicken, wholesome brown rice, and vibrant vegetables, all brought together with the comforting essence of garlic.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Asian, Fusion
Calories: 450
Ingredients Method Nutrition Notes

Ingredients
  

For the Chicken Marinade
  • 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 teaspoon cornstarch to help crisp the chicken
For the Fried Rice
  • 3 tablespoons vegetable oil, divided
  • 4 cloves garlic, minced sauté until fragrant
  • 1 cup cooked brown rice, preferably cold great for reducing food waste
  • 2 large eggs, lightly beaten adds protein and richness
  • 1 cup mixed vegetables (such as peas, carrots, and corn) feel free to customize
  • 1 tablespoon low-sodium soy sauce
  • 2 green onions sliced for garnish
  • Salt and pepper to taste
  • Sesame seeds and chopped cilantro for garnish

Method
 

Preparation
  1. In a bowl, combine chicken pieces with soy sauce, oyster sauce, and cornstarch. Mix well and let it marinate for at least 15 minutes.
Cooking
  1. Heat 2 tablespoons of vegetable oil in a large non-stick frying pan over medium heat. Add the marinated chicken pieces and cook until crisp and golden-brown on all sides (about 6-8 minutes). Remove the chicken and set it aside.
  2. In the same pan, add 1 tablespoon of vegetable oil. Sauté the minced garlic until fragrant, being careful not to let it burn.
  3. Add the cold brown rice to the pan and stir well to coat with the garlic. Spread it evenly and allow it to crisp slightly for about 2 minutes.
  4. Move the rice to one side of the pan, and pour the beaten eggs into the vacant space. Stir occasionally until scrambled and cooked, then mix them with the rice.
  5. Stir in the mixed vegetables and continue to stir-fry for another 3-4 minutes until heated through.
  6. Return the cooked chicken to the pan, adding the additional tablespoon of soy sauce. Mix everything thoroughly, ensuring it’s well-combined and heated.
  7. Season with salt and pepper to taste.
  8. Serve in bowls, garnished with sliced green onions, sesame seeds, and chopped cilantro.

Nutrition

Serving: 1gCalories: 450kcalCarbohydrates: 52gProtein: 35gFat: 14gSaturated Fat: 2gSodium: 600mgFiber: 4gSugar: 2g

Notes

Feel free to substitute chicken with tofu for a vegetarian option. For the crispiest chicken, ensure your oil is hot before adding the marinated chicken pieces.
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