High Protein Crispy Honey Garlic Chicken Fried Rice
A high protein meal prep recipe featuring crispy honey garlic chicken served with fried rice.
Ingredients
- boneless, skinless chicken breast
- salt-reduced soy sauce
- garlic
- black pepper
- onion powder
- garlic powder
- potato starch
- light cooking oil spray
- frozen mixed vegetables
- eggs
- egg whites
- spring onion (scallion)
- day-old white rice
- salt-reduced soy sauce
- spring onion (scallion)
- garlic
- salt-reduced soy sauce
- water
- reduced-sugar ketchup
- rice wine vinegar
- cornflour (cornstarch)
- cold water
- honey
Method
- 1
In a large bowl, combine the diced chicken breast with 35 ml soy sauce, 2 minced garlic cloves, black pepper, and onion powder. Mix until the chicken is evenly seasoned.
- 2
Transfer the seasoned chicken into a large ziplock bag.
- 3
Add the potato starch to the bag, seal it, and shake vigorously until every piece of chicken is fully coated.
- 4
Spread the coated chicken in a single layer on a baking sheet lined with parchment paper. Lightly spray the chicken with cooking oil spray.
- 5
Air fry at 2000C (4000F) for 14-18 minutes. Flip the chicken pieces and spray with oil again halfway through cooking. Cook until golden brown and crispy.
- 6
Heat a large pan or wok over medium heat. Add the frozen mixed vegetables and cook for a few minutes.
- 7
Push the vegetables to one side of the pan. Whisk the eggs and egg whites together, then pour them onto the empty side of the pan.
- 8
Scramble the eggs, then mix them together with the vegetables.
- 9
Add the chopped white parts of the spring onion to the pan.
- 10
Add the day-old cooked white rice and 40 ml of soy sauce. Mix everything together until well combined and heated through.
- 11
Stir in the chopped green parts of the spring onion and mix one last time.
- 12
In a clean pan over medium heat, add the 5 minced garlic cloves and cook for about 30 seconds until fragrant.
- 13
Pour in 60 ml soy sauce, 60 ml water, reduced-sugar ketchup, and rice wine vinegar. Stir to combine.
- 14
In a small bowl, whisk together the cornflour and 80 ml of cold water to create a slurry. Pour the slurry into the pan, stirring continuously as it thickens.
- 15
Once the sauce has thickened, remove the pan from the heat. Add the honey and stir until it's fully incorporated into the sauce.
- 16
Add the crispy cooked chicken to the sauce and toss until every piece is evenly coated.
- 17
Serve the honey garlic chicken over a bed of the fried rice. This recipe makes 7 equal servings.
- 18
Garnish with extra spring onions and sesame seeds if desired.
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