High Protein Crispy Garlic Chicken Fried Rice Bowl Recipe

Introduction

This high protein crispy garlic chicken fried rice bowl is a delicious and satisfying meal that’s full of flavor and easy to prepare. With tender chicken, aromatic garlic, and colorful vegetables, it’s perfect for a quick weeknight dinner or meal prep.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon cornstarch
• 3 tablespoons vegetable oil, divided
• 4 cloves garlic, minced
• 1 cup cooked brown rice (preferably cold)
• 2 large eggs, lightly beaten
• 1 cup mixed vegetables (such as peas, carrots, and corn)
• 1 tablespoon low-sodium soy sauce
• 2 green onions, sliced
• Salt and pepper to taste
• Sesame seeds and chopped cilantro for garnish

Instructions

1. Step 1: In a bowl, combine the chicken pieces with 2 tablespoons soy sauce, oyster sauce, and cornstarch. Mix well and let marinate for at least 15 minutes.
2. Step 2: Heat 2 tablespoons of vegetable oil in a large non-stick frying pan over medium heat. Add the marinated chicken and cook until crisp and golden-brown on all sides, about 6-8 minutes. Remove the chicken and set aside.
3. Step 3: In the same pan, add the remaining 1 tablespoon of vegetable oil and sauté the minced garlic until fragrant, being careful not to burn it.
4. Step 4: Add the cold brown rice to the pan, stirring well to coat with the garlic. Spread it evenly and let it crisp slightly for about 2 minutes.
5. Step 5: Push the rice to one side of the pan and pour the beaten eggs into the empty side. Stir occasionally until fully scrambled and cooked, then mix the eggs with the rice.
6. Step 6: Add the mixed vegetables to the rice and stir-fry for 3-4 minutes until they are heated through.
7. Step 7: Return the cooked chicken to the pan and add 1 tablespoon low-sodium soy sauce. Mix thoroughly to combine everything and warm through.
8. Step 8: Season with salt and pepper to taste.
9. Step 9: Serve the fried rice in bowls, garnished with sliced green onions, sesame seeds, and chopped cilantro.

Tips & Variations

• Use day-old rice for the best texture and to prevent clumping.
• Substitute chicken with tofu or shrimp for a different protein option.
• Add a splash of sesame oil at the end for extra aroma and flavor.
• Feel free to swap mixed vegetables with fresh broccoli, bell peppers, or snap peas.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave, adding a splash of water or soy sauce to keep the rice moist.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use white rice instead of brown rice?

Yes, white rice works well too. Just make sure it is cooked and chilled beforehand to help achieve the best fried rice texture.

How do I make the chicken extra crispy?

Make sure to pat the chicken dry before marinating and avoid overcrowding the pan when cooking. Cooking over medium heat until golden brown helps get that nice crisp exterior.

High Protein Crispy Garlic Chicken Fried Rice Bowl Recipe

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4.4 from 120 reviews

This High Protein Crispy Garlic Chicken Fried Rice Bowl is a flavorful and nutritious dish featuring tender marinated chicken, crisp brown rice, fresh mixed vegetables, and aromatic garlic. Perfect for a satisfying weeknight dinner, this recipe offers a healthy twist on traditional fried rice using wholesome ingredients and a simple stir-fry method to deliver a delicious, protein-packed meal.

• Author: Elias
• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Frying
• Cuisine: Asian
• Diet: Low Salt

Ingredients

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Chicken Marinade

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon cornstarch

For Cooking

• 3 tablespoons vegetable oil, divided
• 4 cloves garlic, minced
• 1 cup cooked brown rice (preferably cold)
• 2 large eggs, lightly beaten
• 1 cup mixed vegetables (such as peas, carrots, and corn)
• 1 tablespoon low-sodium soy sauce
• 2 green onions, sliced
• Salt and pepper to taste

Garnish

• Sesame seeds
• Chopped cilantro

Instructions

1. Marinate the Chicken: In a bowl, combine the chicken pieces with soy sauce, oyster sauce, and cornstarch. Mix well to coat evenly and let it marinate for at least 15 minutes to absorb the flavors.
2. Cook the Chicken: Heat 2 tablespoons of vegetable oil in a large non-stick frying pan over medium heat. Add the marinated chicken pieces and cook them until they turn crisp and golden-brown on all sides, approximately 6 to 8 minutes. Once cooked, remove the chicken from the pan and set aside.
3. Sauté the Garlic: In the same pan, add the remaining 1 tablespoon of vegetable oil and sauté the minced garlic until it becomes fragrant, being careful not to burn it, which should take about 30 seconds to 1 minute.
4. Cook the Rice: Add the cold cooked brown rice to the pan with the garlic. Stir the rice well to coat it evenly and then spread it out in the pan. Allow the rice to crisp slightly by letting it cook undisturbed for about 2 minutes.
5. Scramble the Eggs: Push the rice mixture to one side of the pan, creating an empty space. Pour the lightly beaten eggs into this space and stir occasionally until the eggs are fully scrambled and cooked through. Then, mix the scrambled eggs into the rice evenly.
6. Add Vegetables: Incorporate the mixed vegetables into the rice and egg mixture. Stir-fry everything together for 3 to 4 minutes until the vegetables are heated through and tender.
7. Combine Chicken and Sauce: Return the cooked chicken pieces to the pan, then add the additional tablespoon of low-sodium soy sauce. Stir thoroughly to combine all ingredients and ensure everything is heated and well mixed.
8. Season: Season the fried rice with salt and pepper to your taste, adjusting the seasoning as needed.
9. Serve and Garnish: Transfer the fried rice to bowls and garnish with sliced green onions, a sprinkle of sesame seeds, and chopped cilantro for a fresh and vibrant touch. Enjoy your healthy and delicious high protein crispy garlic chicken fried rice bowl.

Notes

• Use cold cooked brown rice for best texture as it prevents the rice from becoming mushy.
• Feel free to substitute mixed vegetables with your preferred veggies like bell peppers or broccoli.
• Adjust soy sauce quantities according to your salt preference and dietary needs.
• For an extra protein boost, add tofu or shrimp in place of or alongside chicken.
• Stir-frying over medium heat helps achieve a crispy texture without burning ingredients.

Keywords: chicken fried rice, high protein fried rice, garlic chicken rice bowl, healthy fried rice, quick chicken recipe, Asian chicken bowl