High Protein Crispy Honey Garlic Chicken Fried Rice
A protein‑rich fried rice that combines crispy, starch‑coated chicken with a sweet‑savory honey‑garlic glaze. The dish comes together quickly, making it ideal for a satisfying dinner or meal‑prep option.
Recipe by AUSSIE FITNESS 🇦🇺💪🏼 | Dez Cerimagic· Structured by ReelsMeals
From: Instagram(view original)
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Cooking context
35 min estimated total time for 7 servings.
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Ingredients
- 2 3/10 lb chicken breast
- 1/2 tsp black pepper
- 1 tsp onion powder
- 1 tsp garlic powder
- 3 1/2 oz potato starch
- 1 1/10 lb mixed vegetables
- 4 egg
- 7 1/10 oz egg whites
- 1 1/10 oz spring onion (white part only)
- 2 1/5 lb white rice (cooked)
- 0.71 oz spring onion (green part only)
Honey Garlic Sauce
- 0.18 oz garlic
- 1/4 cup salt reduced soy sauce
- 1/4 cup water
- 3 1/2 oz reduced sugar ketchup
- 0.85 fl oz rice wine vinegar
- 1 tsp cornflour
- 2 4/5 oz honey
Instructions
- 1Pat the diced chicken dry, then toss it with the reduced‑salt soy sauce, minced garlic, black pepper, onion powder, and garlic powder. Sprinkle the potato starch over the seasoned chicken and coat evenly.
- 2Heat a large skillet or wok over medium‑high heat, add 1‑2 tablespoons of neutral oil, and once shimmering, add the coated chicken. Stir‑fry until the pieces are golden and crispy, about 5–7 minutes. Transfer the chicken to a plate and set aside.
- 3In the same pan, add the whole eggs and egg whites. Scramble quickly until just set but still moist, then remove and set aside with the chicken.
- 4Add a little more oil if needed, then toss in the frozen mixed vegetables. Stir‑fry for 3–4 minutes until heated through and any excess moisture has evaporated.
- 5Return the chicken and scrambled eggs to the pan. Add the cooked rice, the white‑part spring onions, and the green‑part spring onions. Stir‑fly everything together for 2–3 minutes, breaking up any clumps of rice.
- 6While the rice mixture is heating, prepare the honey‑garlic sauce: in a small bowl whisk together the minced garlic, 60 ml of reduced‑salt soy sauce, 60 ml water, ketchup, rice wine vinegar, cornflour, and honey until smooth.
- 7Pour the sauce over the rice‑chicken mixture. Continue to stir‑fly for another 2–3 minutes, allowing the sauce to thicken and coat every grain of rice.
- 8Taste and adjust seasoning if needed, then remove from heat.
- 9Serve the fried rice hot, garnished with any remaining green spring onion or a drizzle of extra honey if desired.
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Frequently asked questions
- How long does it take to make High Protein Crispy Honey Garlic Chicken Fried Rice?
- About 35 minutes in total: 20 minutes of prep and 15 minutes of cooking.
- How many servings does this High Protein Crispy Honey Garlic Chicken Fried Rice recipe make?
- This recipe makes 7 servings as written; ingredient quantities on this page can be scaled.
- Where does this High Protein Crispy Honey Garlic Chicken Fried Rice recipe come from?
- It was shared by AUSSIE FITNESS 🇦🇺💪🏼 | Dez Cerimagic on instagram.com. ReelsMeals structured the original post into this step-by-step card; the original is linked above.