It is 6pm. You are tired. Dinner needs to happen fast.
This chicken fried rice is your new secret weapon. It is fresh, filling, and better than takeout. You can have a healthy meal on the table in just 30 minutes.
Why You’ll Love This Recipe
This recipe is a total lifesaver for busy weeknights. It is packed with protein to keep your family full and happy. You only need one pan for the whole meal.
It is a budget-friendly way to use up leftover rice. Every bite is loaded with savory garlic and tender chicken. You get all the comfort of takeout without the heavy oils.
Simple Method
The process is fast and very straightforward. You will start by crisping up the garlic for a flavor boost. Then, you quickly sear the chicken until golden and juicy.
Everything comes together in one big skillet. Even if you are a beginner, you can do this. Just keep your ingredients prepped and ready to go.
Ingredients You’ll Need
These are simple pantry staples that create big flavors together.
- 600g lean chicken breast, diced into 1/2 inch cubes
- 2 cups cooked and chilled long-grain white rice
- 6 cloves garlic, finely minced
- 1 tbsp fresh ginger, grated
- 2 large eggs, lightly beaten
- 1 cup frozen peas and carrots blend
- 3 green onions, thinly sliced
- 2 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce
- 1 tsp toasted sesame oil
- 1/2 tsp white pepper
- Non-stick cooking spray
Step-by-Step
- Mist a large non-stick wok or skillet with cooking spray over medium heat. Add half of the minced garlic and cook until golden brown and crispy, then remove and set aside.
- Increase heat to medium-high. Add the diced chicken to the pan and cook for 6-8 minutes until golden and the internal temperature reaches 165°F (74°C). Remove chicken and set aside.
- Re-spray the pan if necessary. Add the remaining garlic and grated ginger, sautéing for 30 seconds until fragrant.
- Add the frozen peas and carrots to the pan and stir-fry for 2 minutes.
- Push the vegetables to one side of the pan. Pour the beaten eggs into the empty space and scramble until fully cooked.
- Add the chilled rice and cooked chicken back into the pan. Pour in the soy sauce, oyster sauce, and sesame oil.
- Toss all ingredients together over high heat for 3-5 minutes, allowing the rice to toast and incorporate the flavors.
- Season with white pepper and garnish with sliced green onions and the reserved crispy garlic before serving.
Best Ways to Enjoy It
Serve this warm in large bowls for a cozy night. It pairs perfectly with a side of steamed broccoli or snap peas. You can even drizzle a little extra soy sauce on top.
This is also a meal prep dream for your busy week. Pack it into containers for easy and healthy office lunches. Your coworkers will definitely ask for the recipe!
Storage & Reheating
Keep leftovers in an airtight container in the fridge. They will stay fresh for up to four days. This dish actually tastes even better the next day.
Reheat your chicken fried rice in a skillet over medium heat. Add a tiny splash of water to keep the rice moist. You can also use the microwave for a quick two-minute warm-up.
Recipe Tips
- Use cold, day-old rice to prevent a mushy texture.
- Don’t skip the crispy garlic step at the beginning.
- Prep all your ingredients before you turn on the stove.
- Use a very hot pan to get that perfect toasted flavor.
- Swap the chicken for shrimp or tofu if you like.
- Add a handful of fresh summer peppers for extra crunch.
- Double the batch to have healthy lunches all week long.
Ways to Switch It Up
- Swap soy sauce for tamari to make it gluten-free.
- Use brown rice for an extra boost of fiber.
- Add a swirl of sriracha for a spicy kick.
- In summer, swap peas for fresh zucchini cubes.
Common Questions
Can I use freshly cooked rice?
Fresh rice is too moist and will turn out sticky. If you must use fresh rice, spread it on a tray. Let it cool in the fridge for 30 minutes first.
Is this recipe kid-approved?
Yes, children usually love the familiar flavors of chicken fried rice. You can even let them help by whisking the eggs. It is a great way to hide extra vegetables.
I hope this quick and healthy dinner makes your weeknights a little easier. It is so satisfying to serve a meal that is both nutritious and delicious. Happy cooking!
— Lidia
High Protein Crispy Garlic Chicken Fried Rice
Ingredients
- 600 g lean chicken breast, diced into 1/2 inch cubes
- 2 cups cooked and chilled long-grain white rice
- 6 cloves garlic , finely minced
- 1 tbsp fresh ginger, grated
- 2 large eggs , lightly beaten
- 1 cup frozen peas and carrots blend
- 3 green onions , thinly sliced
- 2 tbsp low -sodium soy sauce
- 1 tbsp oyster sauce
- 1 tsp toasted sesame oil
- 1/2 tsp white pepper
- Non -stick cooking spray
Instructions
- Mist a large non-stick wok or skillet with cooking spray over medium heat. Add half of the minced garlic and cook until golden brown and crispy, then remove and set aside.
- Increase heat to medium-high. Add the diced chicken to the pan and cook for 6-8 minutes until golden and the internal temperature reaches 165°F (74°C). Remove chicken and set aside.
- Re-spray the pan if necessary. Add the remaining garlic and grated ginger, sautéing for 30 seconds until fragrant.
- Add the frozen peas and carrots to the pan and stir-fry for 2 minutes.
- Push the vegetables to one side of the pan. Pour the beaten eggs into the empty space and scramble until fully cooked.
- Add the chilled rice and cooked chicken back into the pan. Pour in the soy sauce, oyster sauce, and sesame oil.
- Toss all ingredients together over high heat for 3-5 minutes, allowing the rice to toast and incorporate the flavors.
- Season with white pepper and garnish with sliced green onions and the reserved crispy garlic before serving.
