Okay, so picture this: it’s a crazy weeknight, you’re STARVING, and the thought of ordering takeout again makes you cringe. You want something fast, something good for you, and something that actually tastes, you know, amazing? That’s where my High Protein Crispy Garlic Chicken Fried Rice comes in to save the day!
Seriously, this isn’t your average fried rice. We’re talking packed with protein to keep you full, loaded with flavor from tons of garlic (and crispy garlic, oh yeah!), and it’s so easy to whip up. It’s become my ultimate go-to when I need a quick, healthy, and satisfying meal. Trust me, you’re gonna love it!
Why You’ll Love This High Protein Crispy Garlic Chicken Fried Rice
Okay, let’s be real, there’s a million fried rice recipes out there. So, why *this* one? Here’s the deal:
- Quick as can be: Seriously, dinner’s on the table in like, 20 minutes!
- Protein Powerhouse: Keeps you full and satisfied, not just a carb crash.
- Flavor Bomb: Hello, garlic! And that crispy garlic topping? Chef’s kiss!
- Customize it!: Toss in whatever veggies you’ve got hangin’ around.
- Budget-friendly: Doesn’t break the bank, which is always a win.
Ingredients for High Protein Crispy Garlic Chicken Fried Rice
Alright, let’s gather our goodies! Here’s what you’ll need for this awesome fried rice:
- 1 cup cooked rice. I usually go for long-grain, but honestly, whatever you have on hand works! Cold rice is key here, trust me.
- 6 oz chicken breast, diced. Aim for small dice, about 1/2 inch or so. Skinless, boneless, you know the drill.
- 2 cloves garlic, minced. Freshly minced is the way to go!
- 1 tbsp soy sauce. I like low sodium to control the salt.
- 1 tbsp olive oil (or whatever cooking oil you prefer).
- 1 large egg.
- 1/4 cup frozen peas.
- Salt and pepper to taste.
- Crispy fried garlic for topping! You can totally buy this stuff pre-made (I do!), or make your own if you’re feeling fancy. About 2 tablespoons should do it!
Oh, and if you’re missing something? Don’t sweat it! Get creative! More on substitutions later.
How to Prepare High Protein Crispy Garlic Chicken Fried Rice
Ready to get cooking? Awesome! Here’s how we whip up this magic:
- First things first, get that rice cooked! Follow the package directions. I usually let it cool down a bit while I prep everything else – it just helps the texture in the end. Nobody wants mushy fried rice, right?
- Next up, grab that chicken and dice it into small, even pieces. We’re talkin’ bite-sized here!
- Alright, garlic time! Mince those cloves finely. The smaller, the better, so you get that garlicky goodness in every bite.
- Now, heat up that olive oil in a big pan or wok over medium heat. You want it nice and shimmering.
- Add the chicken to the pan and cook it until it’s browned and cooked all the way through. We’re talkin’ an internal temperature of 165°F (74°C), just to be safe! Nobody wants undercooked chicken!
- Throw in that minced garlic and cook for another minute, until it’s super fragrant. Careful not to burn it, though! Burnt garlic is NOT a good flavor.
- Okay, now dump in the cooked rice, soy sauce, peas, salt, and pepper.
- Stir-fry everything together until it’s all well combined and heated through. This usually takes about 2-3 minutes. I like to keep things moving so nothing sticks!
- Push the rice mixture to one side of the pan and crack that egg on the other side.
- Scramble the egg until it’s cooked through, then mix it right into the fried rice. Yummy!
- Serve it up hot, topped generously with that crispy fried garlic! My favorite part!
See? Told ya it was easy! Now, go enjoy your amazing High Protein Crispy Garlic Chicken Fried Rice!
Ingredient Notes and Substitutions for Your High Protein Crispy Garlic Chicken Fried Rice
Let’s talk ingredients! This recipe’s pretty flexible, so don’t stress if you need to swap things out. Here’s the lowdown:
- Cooked Rice: Day-old rice is seriously the BEST for fried rice. It’s drier, so it fries up better. I like long-grain or jasmine, but brown rice works too (it’ll just be a bit chewier!).
- Chicken: Not feeling chicken? No prob! Tofu, shrimp, or even beef work great. Just adjust the cooking time!
- Soy Sauce: If you’re avoiding soy, tamari or coconut aminos are awesome alternatives. They taste super similar!
- Veggies: Peas are classic, but feel free to toss in some diced carrots, corn, or bell peppers. Whatever you’ve got!
- Crispy Garlic: Store-bought is totally fine (and my usual move, tbh!). But if you’re feeling ambitious, homemade crispy garlic is next-level!
Tips for the Best High Protein Crispy Garlic Chicken Fried Rice
Okay, wanna take your fried rice game to the NEXT LEVEL? Here’s some tricks I’ve learned along the way:
- Cold rice is your friend! Seriously, it makes a HUGE difference in texture. Trust me on this one.
- Don’t overcrowd the pan! Cook in batches if you have to. Overcrowding leads to steamed, not fried, rice. And nobody wants that.
- Season, season, season! Taste as you go and adjust the soy sauce, salt, and pepper to your liking. It’s YOUR fried rice, make it perfect for YOU!
- If you’ve got a wok and a gas stove? Crank that heat up! You’re going for that “wok hei” – that slightly smoky, charred flavor. SO GOOD.
- And last but not least, make sure that chicken is cooked all the way through! Safety first, people!
Variations on High Protein Crispy Garlic Chicken Fried Rice
Okay, so you’ve nailed the basic recipe? Awesome! Now let’s get a little crazy and mix things up! Here’s a few ideas to get your creative juices flowing:
- Spicy High Protein Crispy Garlic Chicken Fried Rice: Add a pinch of chili flakes or a drizzle of sriracha for some serious heat! I’m talkin’ flavor explosion!
- Vegetarian High Protein Crispy Garlic Fried Rice: Swap out the chicken for some tofu or tempeh. Both are great sources of protein and soak up all that yummy garlic flavor!
- Deluxe High Protein Crispy Garlic Chicken Fried Rice: Feeling fancy? Toss in some shrimp or other seafood! It adds a whole new level of deliciousness.
- High Protein Crispy Garlic Chicken and Vegetable Fried Rice: Load it up with extra veggies! Broccoli, carrots, bell peppers… the more the merrier!
FAQ About High Protein Crispy Garlic Chicken Fried Rice
Got questions? I got answers! Here’s the scoop on some common fried rice FAQs:
- Can I use brown rice? Sure thing! It’ll add a nuttier flavor and a bit more fiber. Just keep in mind it takes longer to cook and will be a bit chewier than white rice. Adjust cooking time accordingly!
- Can I make this ahead of time? Yep! Fried rice is great for meal prep. Store it in an airtight container in the fridge for up to 3 days. Reheat it in the microwave or in a pan on the stove.
- How can I make it spicier? Easy peasy! Add a pinch of red pepper flakes while you’re stir-frying, or drizzle some sriracha on top before serving. Yum!
- Is this recipe gluten-free? Not as is, since most soy sauce contains gluten. But, swap it out for tamari or coconut aminos, and you’re good to go!
- Can I add other vegetables? Absolutely! Get creative! Broccoli, carrots, bell peppers, snap peas… the possibilities are endless!
Estimated Nutritional Information for High Protein Crispy Garlic Chicken Fried Rice
Okay, so here’s the deal: Nutritional info is tricky, okay? It varies *a lot* based on brands and stuff! Calories, fat, protein, carbs… it’s all approximate. Just a heads-up!
Enjoy Your High Protein Crispy Garlic Chicken Fried Rice!
Alright, dig in and enjoy! And hey, if you make this, leave a comment and let me know what you think! Rate the recipe, share it with your friends… I wanna hear all about your fried rice adventures!
Print
Raid Hunger With 20-Min High Protein Crispy Garlic Chicken
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 1 serving 1x
- Category: Main Course
- Method: Stir-frying
- Cuisine: Asian-inspired
- Diet: Low Lactose
Description
High Protein Crispy Garlic Chicken Fried Rice is a flavorful and protein-packed meal.
Ingredients
- 1 cup cooked rice
- 6 oz chicken breast, diced
- 2 cloves garlic, minced
- 1 tbsp soy sauce
- 1 tbsp olive oil
- 1 egg
- 1/4 cup frozen peas
- Salt and pepper to taste
- Crispy fried garlic for topping
Instructions
- Cook rice according to package directions.
- Dice chicken breast into small pieces.
- Mince garlic cloves.
- Heat olive oil in a pan over medium heat.
- Add chicken and cook until browned and cooked through.
- Add minced garlic and cook for another minute until fragrant.
- Add cooked rice, soy sauce, peas, salt, and pepper to the pan.
- Stir-fry until everything is well combined and heated through.
- Push the rice to one side of the pan and crack an egg on the other side.
- Scramble the egg and then mix it into the fried rice.
- Serve hot, topped with crispy fried garlic.
Notes
- Adjust soy sauce and garlic to your preference.
- Add other vegetables like carrots or corn.
- Use pre-cooked rice for faster preparation.
- For extra flavor, add a dash of sesame oil.
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 5g
- Sodium: 700mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 150mg
