High Protein Crispy Honey Garlic Chicken Fried Rice

Serves 7
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Directions

  1. 1Add salt reduced soy sauce, 2 minced garlic cloves, 1/2 tsp black pepper, and 1 tsp onion powder to the diced chicken breast.
  2. 2Add salt reduced soy sauce, 2 minced garlic cloves, 1/2 tsp black pepper, and 1 tsp onion powder to the diced chicken breast.
  3. 3Add salt reduced soy sauce, 2 minced garlic cloves, 1/2 tsp black pepper, and 1 tsp 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. 7Add the seasoned chicken to a ziplock bag.
  8. 8Add the seasoned chicken to a ziplock bag.
  9. 9Add the seasoned chicken to a ziplock bag.
  10. 10Add 100g potato starch to the ziplock bag with the chicken.
  11. 11Add 100g potato starch to the ziplock bag with the chicken.
  12. 12Add 100g 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 on a baking sheet lined with parchment paper.
  17. 17Spread the coated chicken on a baking sheet lined with parchment paper.
  18. 18Spread the coated chicken on a baking sheet lined with parchment paper.
  19. 19Spray the chicken with light cooking oil spray.
  20. 20Spray the chicken with light cooking oil spray.
  21. 21Spray the chicken with light cooking oil spray.
  22. 22Air fry at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  23. 23Air fry at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  24. 24Air fry at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  25. 25Add 500g frozen mixed vegetables to a pan on medium heat.
  26. 26Add 500g frozen mixed vegetables to a pan on medium heat.
  27. 27Add 500g frozen mixed vegetables to a pan on medium heat.
  28. 28Add 4 eggs and 200g egg whites to the pan with the vegetables.
  29. 29Add 4 eggs and 200g egg whites to the pan with the vegetables.
  30. 30Add 4 eggs and 200g egg whites to the pan with the vegetables.
  31. 31Cook and mix the eggs and vegetables.
  32. 32Cook and mix the eggs and vegetables.
  33. 33Cook and mix the eggs and vegetables.
  34. 34Add 30g of the white part of spring onion/scallion.
  35. 35Add 30g of the white part of spring onion/scallion.
  36. 36Add 30g of the white part of spring onion/scallion.
  37. 37Add 980g day-old cooked white rice to the pan.
  38. 38Add 980g day-old cooked white rice to the pan.
  39. 39Add 980g day-old cooked white rice to the pan.
  40. 40Add 40ml salt-reduced soy sauce to the rice mixture.
  41. 41Add 40ml salt-reduced soy sauce to the rice mixture.
  42. 42Add 40ml salt-reduced soy sauce to the rice mixture.
  43. 43Mix well to combine the rice, vegetables, eggs, and soy sauce.
  44. 44Mix well to combine the rice, vegetables, eggs, and soy sauce.
  45. 45Mix well to combine the rice, vegetables, eggs, and soy sauce.
  46. 46Add 20g of the green part of spring onion/scallion.
  47. 47Add 20g of the green part of spring onion/scallion.
  48. 48Add 20g of the green part of spring onion/scallion.
  49. 49Mix the spring onion into the fried rice.
  50. 50Mix the spring onion into the fried rice.
  51. 51Mix the spring onion into the fried rice.
  52. 52For the honey garlic sauce, add 5 minced garlic cloves to a pan on medium heat.
  53. 53For the honey garlic sauce, add 5 minced garlic cloves to a pan on medium heat.
  54. 54For the honey garlic sauce, add 5 minced garlic cloves to a pan on medium heat.
  55. 55Add 60ml salt-reduced soy sauce and 60ml water to the pan.
  56. 56Add 60ml salt-reduced soy sauce and 60ml water to the pan.
  57. 57Add 60ml salt-reduced soy sauce and 60ml water to the pan.
  58. 58Add 100g reduced sugar ketchup.
  59. 59Add 100g reduced sugar ketchup.
  60. 60Add 100g reduced sugar ketchup.
  61. 61Add 25ml rice wine vinegar.
  62. 62Add 25ml rice wine vinegar.
  63. 63Add 25ml rice wine vinegar.
  64. 64Add a mixture of 1 tsp cornflour and 80ml cold water to help thicken the sauce.
  65. 65Add a mixture of 1 tsp cornflour and 80ml cold water to help thicken the sauce.
  66. 66Add a mixture of 1 tsp cornflour and 80ml cold water to help thicken the sauce.
  67. 67Take the pan off the heat and add 80g honey.
  68. 68Take the pan off the heat and add 80g honey.
  69. 69Take the pan off the heat and add 80g honey.
  70. 70Mix the sauce until it is thick.
  71. 71Mix the sauce until it is thick.
  72. 72Mix the sauce until it is thick.
  73. 73Coat the cooked chicken in the honey garlic sauce.
  74. 74Coat the cooked chicken in the honey garlic sauce.
  75. 75Coat the cooked chicken in the honey garlic sauce.
  76. 76Divide the chicken and fried rice into 7 equal servings for meal prep.
  77. 77Divide the chicken and fried rice into 7 equal servings for meal prep.
  78. 78Divide the chicken and fried rice into 7 equal servings for meal prep.

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 water
  • 80 ml water
  • 80 ml water
  • 80 g honey
  • 80 g honey
  • 80 g honey

Equipment

bowlziplock bagbaking sheetparchment paperair fryerpan