High Protein Crispy Garlic Chicken Fried Rice
High Protein Crispy Garlic Chicken Fried Rice
Ingredients
For the Crispy Garlic Chicken
- 1000 g boneless skinless chicken thighs
- 2 teaspoons black pepper
- 1 1/2 teaspoons chilli flakes
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 25 g dark soy sauce
- 25 g light soy sauce
- 2 teaspoons olive oil, optional
- 20 g reduced fat butter, for cooking
- 1 tablespoon fresh parsley, finely chopped
For the Garlic Yum Yum Sauce
- 150 g light mayo
- 75 g reduced sugar ketchup
- 75 g sriracha
- 1 teaspoon minced garlic
- 1/2 teaspoon ginger powder
- 1 tablespoon rice vinegar
- dash milk or water, for desired consistency
For the Onion Butter Fried Rice
- 280 g uncooked white rice, to yield 620g cooked weight, or use cold leftover cooked rice
- 30 g reduced fat butter
- 150 g white onion, finely chopped
- 100 g spring onion, white part chopped
- 100 g carrots, chopped
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon parsley
- 2-3 whole eggs
- 20 g dark soy sauce, add more if needed
- 20 g light soy sauce
- 40 g oyster sauce
- big handful chopped spring onion
For the Garnish
- fresh parsley, chopped
- chilli & garlic mix
- sesame seeds
Instructions
- 1
Prepare the rice: Cook 280g of uncooked white rice according to package directions to yield 620g cooked weight. Alternatively, use 620g of cold leftover cooked rice. Set aside.
⏱️ 15 min
- 2
Prepare the chicken: Chop 1000g of boneless skinless chicken thighs into bite-sized pieces and place them in a large bowl.
⏱️ 5 min
- 3
Season the chicken: Add 2 teaspoons black pepper, 1 1/2 teaspoons chilli flakes, 2 teaspoons garlic powder, 2 teaspoons onion powder, 25g dark soy sauce, 25g light soy sauce, and 2 teaspoons olive oil (if using) to the chicken. Mix thoroughly by hand until the chicken is evenly coated.
⏱️ 5 min
- 4
Cook the chicken: Heat a large pan or wok over medium-high heat. Add 20g reduced fat butter and let it melt. Add the seasoned chicken pieces to the hot pan and cook, stirring occasionally, until the chicken is browned and crispy, about 8-10 minutes.
⏱️ 10 min
- 5
Finish the chicken: Once cooked, stir in 1 tablespoon of finely chopped fresh parsley with the chicken. Transfer the crispy garlic chicken to a plate and set aside.
⏱️ 2 min
- 6
Make the Yum Yum Sauce: In a medium bowl, combine 150g light mayo, 75g reduced sugar ketchup, 75g sriracha, 1 teaspoon minced garlic, 1/2 teaspoon ginger powder, and 1 tablespoon rice vinegar. Whisk until smooth. Add a dash of milk or water to reach your desired consistency. Set aside.
⏱️ 5 min
- 7
Sauté the vegetables for fried rice: Using the same pan or wok (no need to clean), add 30g reduced fat butter and melt it over medium-high heat. Add 150g finely chopped white onion, 100g chopped carrots, and 100g of the white part of chopped spring onion. Stir-fry until the vegetables have softened, about 5-7 minutes.
⏱️ 7 min
- 8
Add rice and season: Add the 620g of cooked white rice to the pan with the vegetables. Season with 1 teaspoon black pepper, 1 teaspoon onion powder, and 1 teaspoon parsley. Mix well to combine.
⏱️ 3 min
- 9
Scramble the eggs: Push the rice mixture to one side of the pan to create an empty space. Crack 2-3 whole eggs directly into the empty space. Scramble the eggs in the pan until cooked, then mix them thoroughly with the rice and vegetables.
⏱️ 3 min
- 10
Add sauces to fried rice: Pour 20g dark soy sauce, 20g light soy sauce, and 40g oyster sauce over the fried rice. Mix everything together until the sauces are evenly distributed.
⏱️ 2 min
- 11
Combine chicken and rice: Return the cooked crispy garlic chicken to the pan with the fried rice. Add a big handful of chopped spring onion. Mix all ingredients one last time to fully combine.
⏱️ 3 min
- 12
Serve and garnish: Serve the High Protein Crispy Garlic Chicken Fried Rice in bowls. Garnish with additional chopped fresh parsley, chilli & garlic mix, and sesame seeds. Drizzle a generous amount of the prepared Garlic Yum Yum Sauce over the top before serving.
⏱️ 2 min
Kitchen Tools
Nutrition Facts (per serving)
High Protein Crispy Garlic Chicken Fried Rice
For the Crispy Garlic Chicken
- 1000 g boneless skinless chicken thighs
- 2 teaspoons black pepper
- 1 1/2 teaspoons chilli flakes
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 25 g dark soy sauce
- 25 g light soy sauce
- 2 teaspoons olive oil, optional
- 20 g reduced fat butter, for cooking
- 1 tablespoon fresh parsley, finely chopped
For the Garlic Yum Yum Sauce
- 150 g light mayo
- 75 g reduced sugar ketchup
- 75 g sriracha
- 1 teaspoon minced garlic
- 1/2 teaspoon ginger powder
- 1 tablespoon rice vinegar
- dash milk or water, for desired consistency
For the Onion Butter Fried Rice
- 280 g uncooked white rice, to yield 620g cooked weight, or use cold leftover cooked rice
- 30 g reduced fat butter
- 150 g white onion, finely chopped
- 100 g spring onion, white part chopped
- 100 g carrots, chopped
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon parsley
- 2-3 whole eggs
- 20 g dark soy sauce, add more if needed
- 20 g light soy sauce
- 40 g oyster sauce
- big handful chopped spring onion
For the Garnish
- fresh parsley, chopped
- chilli & garlic mix
- sesame seeds
Instructions
- 1
Prepare the rice: Cook 280g of uncooked white rice according to package directions to yield 620g cooked weight. Alternatively, use 620g of cold leftover cooked rice. Set aside.
⏱️ 15 min - 2
Prepare the chicken: Chop 1000g of boneless skinless chicken thighs into bite-sized pieces and place them in a large bowl.
⏱️ 5 min - 3
Season the chicken: Add 2 teaspoons black pepper, 1 1/2 teaspoons chilli flakes, 2 teaspoons garlic powder, 2 teaspoons onion powder, 25g dark soy sauce, 25g light soy sauce, and 2 teaspoons olive oil (if using) to the chicken. Mix thoroughly by hand until the chicken is evenly coated.
⏱️ 5 min - 4
Cook the chicken: Heat a large pan or wok over medium-high heat. Add 20g reduced fat butter and let it melt. Add the seasoned chicken pieces to the hot pan and cook, stirring occasionally, until the chicken is browned and crispy, about 8-10 minutes.
⏱️ 10 min - 5
Finish the chicken: Once cooked, stir in 1 tablespoon of finely chopped fresh parsley with the chicken. Transfer the crispy garlic chicken to a plate and set aside.
⏱️ 2 min - 6
Make the Yum Yum Sauce: In a medium bowl, combine 150g light mayo, 75g reduced sugar ketchup, 75g sriracha, 1 teaspoon minced garlic, 1/2 teaspoon ginger powder, and 1 tablespoon rice vinegar. Whisk until smooth. Add a dash of milk or water to reach your desired consistency. Set aside.
⏱️ 5 min - 7
Sauté the vegetables for fried rice: Using the same pan or wok (no need to clean), add 30g reduced fat butter and melt it over medium-high heat. Add 150g finely chopped white onion, 100g chopped carrots, and 100g of the white part of chopped spring onion. Stir-fry until the vegetables have softened, about 5-7 minutes.
⏱️ 7 min - 8
Add rice and season: Add the 620g of cooked white rice to the pan with the vegetables. Season with 1 teaspoon black pepper, 1 teaspoon onion powder, and 1 teaspoon parsley. Mix well to combine.
⏱️ 3 min - 9
Scramble the eggs: Push the rice mixture to one side of the pan to create an empty space. Crack 2-3 whole eggs directly into the empty space. Scramble the eggs in the pan until cooked, then mix them thoroughly with the rice and vegetables.
⏱️ 3 min - 10
Add sauces to fried rice: Pour 20g dark soy sauce, 20g light soy sauce, and 40g oyster sauce over the fried rice. Mix everything together until the sauces are evenly distributed.
⏱️ 2 min - 11
Combine chicken and rice: Return the cooked crispy garlic chicken to the pan with the fried rice. Add a big handful of chopped spring onion. Mix all ingredients one last time to fully combine.
⏱️ 3 min - 12
Serve and garnish: Serve the High Protein Crispy Garlic Chicken Fried Rice in bowls. Garnish with additional chopped fresh parsley, chilli & garlic mix, and sesame seeds. Drizzle a generous amount of the prepared Garlic Yum Yum Sauce over the top before serving.
⏱️ 2 min