Description
This High Protein Crispy Garlic Chicken Fried Rice is a flavorful and satisfying dish combining tender diced chicken, scrambled eggs, and a medley of vegetables with aromatic garlic and a blend of savory sauces. The jasmine rice is cooked and cooled for a crispy texture, then stir-fried with soy, oyster, and fish sauces, giving it a deliciously rich and balanced taste perfect for a nutritious meal.
Ingredients
Scale
Rice
- 1 cup of jasmine rice
Protein and Eggs
- 1 pound of boneless, skinless chicken breast, diced
- 3 large eggs, beaten
Vegetables and Aromatics
- 4 cloves of garlic, minced
- 1 cup of mixed vegetables (peas, carrots, and corn)
- 2 green onions, chopped
- 1 tablespoon of chopped fresh cilantro, for garnish
Oils and Sauces
- 2 tablespoons of vegetable oil, divided
- 1 tablespoon of soy sauce
- 1 tablespoon of oyster sauce
- 1 tablespoon of fish sauce
- 1 tablespoon of sesame oil
Seasoning
- Salt and black pepper to taste
Instructions
- Cook and prepare rice: Cook the jasmine rice according to the package instructions. Once cooked, spread it on a large baking sheet to cool and dry out slightly, which will help achieve a crispy texture when frying.
- Scramble eggs: Heat 1 tablespoon of vegetable oil in a large pan or wok over medium heat. Add the beaten eggs and scramble gently until just set. Remove the eggs from the pan and set aside.
- Cook chicken: In the same pan, add the remaining 1 tablespoon of vegetable oil and increase the heat to medium-high. Add the diced chicken, season it with salt and black pepper, and stir-fry until golden brown and cooked through, approximately 5 minutes.
- Sauté garlic: Add the minced garlic to the pan and stir-fry for about 1 minute, being careful not to burn the garlic to preserve its flavor.
- Cook vegetables: Stir in the mixed vegetables and cook for 2 to 3 minutes until they become tender but still vibrant.
- Add rice and sauces: Add the cooled rice to the pan, stirring all ingredients together. Pour in the soy sauce, oyster sauce, and fish sauce. Mix thoroughly to ensure the rice is evenly coated with the sauces.
- Combine eggs: Return the scrambled eggs to the pan, breaking them up slightly. Fold the eggs gently into the rice mixture to integrate fully.
- Finish with aromatics: Add the chopped green onions and sesame oil, stirring everything together for an additional 1 to 2 minutes to blend flavors and heat through.
- Garnish and serve: Remove the pan from heat and garnish the fried rice with chopped fresh cilantro before serving.
Notes
- Using day-old or cooled rice helps prevent clumping and promotes a crispier texture.
- You can substitute mixed vegetables with fresh or frozen according to availability.
- Adjust the soy, oyster, and fish sauce quantities to suit your salt preference and taste.
- For a spicier version, add chopped chili or a dash of chili sauce during cooking.
- Ensure garlic is not burnt during stir-frying to avoid bitterness.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Asian
Keywords: garlic chicken fried rice, high protein fried rice, crispy fried rice, chicken rice recipe, Asian fried rice
