High Protein, Low Calorie Chili Garlic Chicken Fried Rice
Directions
- 1Slice the chicken thighs in half and then toss them in the slow cooker.
- 2Add 4 tablespoons chili garlic sauce, 2 tablespoons soy sauce, 3 tablespoons honey, 1 tablespoon rice vinegar, 1 tablespoon minced ginger, and salt & pepper to taste to the slow cooker with the chicken.
- 3Give it a good mix and let it cook for a couple of hours (2-3 hours on high or 3-4 hours on low).
- 4Once done, break the chicken apart using tongs (or shred if preferred).
- 5Pre-heat oven to 475 degrees F.
- 6Add 1400g day-old cooked rice to a large sheet pan.
- 7Pour over a sauce made from 4 tablespoons soy sauce, 2 tablespoons fish sauce, 3 tablespoons honey, 2 tablespoons rice vinegar, and 2 tablespoons toasted sesame oil.
- 8Switch the oven to HIGH broil (usually ~525 degrees F) right before adding in the sheet pan with rice.
- 9Cook the rice under broil for 10-25 minutes, checking every 5 minutes for crispy bits and slight browning.
- 10Scrape the edges and mix the rice.
- 11Add 600g mixed frozen vegetables of choice over the top of the rice.
- 12Add the sheet pan back to the oven under broil for 10-15 minutes.
- 13Add the cooked rice and vegetables to the slow cooked chicken and mix.
- 14To the same sheet pan, add a mixture of 400g egg whites and 6 eggs.
- 15Bake for 3-4 minutes or until mostly cooked through.
- 16Chop up the cooked eggs into small pieces and add to your fried rice and chicken.
- 17Add 2 tablespoons toasted sesame oil and chopped green onions, and mix it all up.
- 18For the low-calorie spicy mayo, mix together 150g nonfat skyr or greek yogurt, 50g light Mayo, 2 tablespoons gochujang, 2 tablespoons sriracha, a splash of rice vinegar, salt & pepper to taste, and add water until desired consistency.
- 19Allocate the fried rice across 10 equal servings.
- 20Store frozen and reheat by microwaving for 4-5 minutes, mixing, then microwaving another ~1 minute to finish.
Ingredients
- 48 oz chicken thighs, sliced in half
- 4 tablespoons chili garlic sauce
- 2 tablespoons soy sauce
- 3 tablespoons honey
- 1 tablespoon rice vinegar
- 1 tablespoon minced ginger
- to taste Salt & pepper
- 1400 g day-old cooked rice
- 4 tablespoons soy sauce
- 2 tablespoons fish sauce
- 3 tablespoons honey
- 2 tablespoons rice vinegar
- 2 tablespoons toasted sesame oil
- 600 g mixed frozen veggies of choice
- 400 g egg whites
- 6 eggs
- 2 tablespoons toasted sesame oil
- Chopped green onions
- 150 g nonfat skyr or greek yogurt
- 50 g light Mayo
- 2 tablespoons gochujang
- 2 tablespoons sriracha
- Splash rice vinegar
- to taste Salt & pepper
- as needed water
Equipment
slow cookerlarge sheet panoventongs
Tips
- Chicken thighs can be cooked on high for 2-3 hours or low for 3-4 hours.
- When breaking apart the chicken, you can use tongs instead of fully shredding.
- For the fried rice, pre-heat oven to 475 degrees F and then switch to HIGH broil (usually ~525 degrees F) right before adding the sheet pan with rice.
- The fried rice cook time will vary significantly (10-25 minutes), check every 5 minutes for crispy bits and slight browning.
- Store frozen servings for at least 3 months. To reheat, microwave 4-5 minutes, mix, then microwave another ~1 minute.
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