High Protein Crispy Honey Garlic Chicken Fried Rice

Serves 7
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Directions

  1. 1Add salt-reduced soy sauce, minced garlic, black pepper, and onion powder to the diced chicken breast.
  2. 2Add salt-reduced soy sauce, minced garlic, black pepper, and onion powder to the diced chicken breast.
  3. 3Add salt-reduced soy sauce, minced garlic, black pepper, and onion powder to the diced chicken breast.
  4. 4Mix the chicken and seasonings well.
  5. 5Mix the chicken and seasonings well.
  6. 6Mix the chicken and seasonings well.
  7. 7Transfer the seasoned chicken to a Ziplock bag.
  8. 8Transfer the seasoned chicken to a Ziplock bag.
  9. 9Transfer the seasoned chicken to a Ziplock bag.
  10. 10Add potato starch to the Ziplock bag with the chicken.
  11. 11Add potato starch to the Ziplock bag with the chicken.
  12. 12Add potato starch to the Ziplock bag with the chicken.
  13. 13Mix until the chicken is fully coated with potato starch.
  14. 14Mix until the chicken is fully coated with potato starch.
  15. 15Mix until the chicken is fully coated with potato starch.
  16. 16Spread the coated chicken pieces on a baking tray lined with parchment paper and lightly spray with cooking oil.
  17. 17Spread the coated chicken pieces on a baking tray lined with parchment paper and lightly spray with cooking oil.
  18. 18Spread the coated chicken pieces on a baking tray lined with parchment paper and lightly spray with cooking oil.
  19. 19Air fry the chicken at 200°C/400°F for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  20. 20Air fry the chicken at 200°C/400°F for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  21. 21Air fry the chicken at 200°C/400°F for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  22. 22In a pan on medium heat, add frozen mixed vegetables.
  23. 23In a pan on medium heat, add frozen mixed vegetables.
  24. 24In a pan on medium heat, add frozen mixed vegetables.
  25. 25Add mixed eggs and egg whites to the pan with the vegetables.
  26. 26Add mixed eggs and egg whites to the pan with the vegetables.
  27. 27Add mixed eggs and egg whites to the pan with the vegetables.
  28. 28Cook the eggs until scrambled and mix well with the vegetables.
  29. 29Cook the eggs until scrambled and mix well with the vegetables.
  30. 30Cook the eggs until scrambled and mix well with the vegetables.
  31. 31Add the white part of the spring onion/scallion to the pan.
  32. 32Add the white part of the spring onion/scallion to the pan.
  33. 33Add the white part of the spring onion/scallion to the pan.
  34. 34Add day-old cooked white rice to the pan.
  35. 35Add day-old cooked white rice to the pan.
  36. 36Add day-old cooked white rice to the pan.
  37. 37Drizzle salt-reduced soy sauce over the rice and vegetables.
  38. 38Drizzle salt-reduced soy sauce over the rice and vegetables.
  39. 39Drizzle salt-reduced soy sauce over the rice and vegetables.
  40. 40Mix all ingredients well to combine.
  41. 41Mix all ingredients well to combine.
  42. 42Mix all ingredients well to combine.
  43. 43Add the green part of the spring onion/scallion and mix well.
  44. 44Add the green part of the spring onion/scallion and mix well.
  45. 45Add the green part of the spring onion/scallion and mix well.
  46. 46For the honey garlic sauce, add minced garlic to a pan on medium heat.
  47. 47For the honey garlic sauce, add minced garlic to a pan on medium heat.
  48. 48For the honey garlic sauce, add minced garlic to a pan on medium heat.
  49. 49Add salt-reduced soy sauce, water, reduced sugar ketchup, and rice wine vinegar to the pan.
  50. 50Add salt-reduced soy sauce, water, reduced sugar ketchup, and rice wine vinegar to the pan.
  51. 51Add salt-reduced soy sauce, water, reduced sugar ketchup, and rice wine vinegar to the pan.
  52. 52Add cornflour mixed with cold water to the sauce to help it thicken.
  53. 53Add cornflour mixed with cold water to the sauce to help it thicken.
  54. 54Add cornflour mixed with cold water to the sauce to help it thicken.
  55. 55Take the pan off the heat and add honey.
  56. 56Take the pan off the heat and add honey.
  57. 57Take the pan off the heat and add honey.
  58. 58Mix the sauce until it thickens.
  59. 59Mix the sauce until it thickens.
  60. 60Mix the sauce until it thickens.
  61. 61Add the cooked crispy chicken to the honey garlic sauce and coat it evenly.
  62. 62Add the cooked crispy chicken to the honey garlic sauce and coat it evenly.
  63. 63Add the cooked crispy chicken to the honey garlic sauce and coat it evenly.
  64. 64Divide the chicken fried rice and coated chicken into 7 equal servings.
  65. 65Divide the chicken fried rice and coated chicken into 7 equal servings.
  66. 66Divide the chicken fried rice and coated chicken into 7 equal servings.

Ingredients

  • 1.05 kg Diced Boneless & Skinless Chicken Breast
  • 1.05 kg Diced Boneless & Skinless Chicken Breast
  • 1.05 kg Diced Boneless & Skinless Chicken Breast
  • 35 ml Salt Reduced Soy Sauce
  • 35 ml Salt Reduced Soy Sauce
  • 35 ml Salt Reduced Soy Sauce
  • 2 Minced Garlic Cloves
  • 2 Minced Garlic Cloves
  • 2 Minced Garlic Cloves
  • 0.5 Tsp Black Pepper
  • 0.5 Tsp Black Pepper
  • 0.5 Tsp Black Pepper
  • 1 Tsp Onion Powder
  • 1 Tsp Onion Powder
  • 1 Tsp Onion Powder
  • 100 g Potato Starch
  • 100 g Potato Starch
  • 100 g Potato Starch
  • 500 g Frozen Mixed Vegetables
  • 500 g Frozen Mixed Vegetables
  • 500 g Frozen Mixed Vegetables
  • 4 Eggs
  • 4 Eggs
  • 4 Eggs
  • 200 g Egg Whites
  • 200 g Egg Whites
  • 200 g Egg Whites
  • 30 g Spring Onion/Scallion (white part only)
  • 30 g Spring Onion/Scallion (white part only)
  • 30 g Spring Onion/Scallion (white part only)
  • 980 g Day Old Cooked White Rice
  • 980 g Day Old Cooked White Rice
  • 980 g Day Old Cooked White Rice
  • 40 ml Salt Reduced Soy Sauce
  • 40 ml Salt Reduced Soy Sauce
  • 40 ml Salt Reduced Soy Sauce
  • 20 g Spring Onion/Scallion (green part only)
  • 20 g Spring Onion/Scallion (green part only)
  • 20 g Spring Onion/Scallion (green part only)
  • 5 Minced Garlic Cloves
  • 5 Minced Garlic Cloves
  • 5 Minced Garlic Cloves
  • 60 ml Salt Reduced Soy Sauce
  • 60 ml Salt Reduced Soy Sauce
  • 60 ml Salt Reduced Soy Sauce
  • 60 ml Water
  • 60 ml Water
  • 60 ml Water
  • 100 g Reduced Sugar Ketchup
  • 100 g Reduced Sugar Ketchup
  • 100 g Reduced Sugar Ketchup
  • 25 ml Rice Wine Vinegar
  • 25 ml Rice Wine Vinegar
  • 25 ml Rice Wine Vinegar
  • 1 Tsp Cornflour
  • 1 Tsp Cornflour
  • 1 Tsp Cornflour
  • 80 ml Cold Water
  • 80 ml Cold Water
  • 80 ml Cold Water
  • 80 g Honey
  • 80 g Honey
  • 80 g Honey

Equipment

BowlZiplock bagBaking trayAir fryerPanSpatula