Serves 7
Directions
- 1Add salt reduced soy sauce, 2 minced garlic cloves, 1/2 tsp black pepper, and 1 tsp onion powder to the diced chicken breast.
- 2Mix the chicken and seasonings well.
- 3Add the seasoned chicken to a ziplock bag.
- 4Add 100g potato starch to the ziplock bag with the chicken.
- 5Mix until the chicken is fully coated with potato starch.
- 6Spread the coated chicken on a baking sheet lined with parchment paper.
- 7Spray the chicken with light cooking oil spray.
- 8Air fry at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
- 9Add 500g frozen mixed vegetables to a pan on medium heat.
- 10Add 4 eggs and 200g egg whites to the pan with the vegetables.
- 11Cook and mix the eggs and vegetables.
- 12Add 30g of the white part of spring onion/scallion.
- 13Add 980g day-old cooked white rice to the pan.
- 14Add 40ml salt-reduced soy sauce to the rice mixture.
- 15Mix well to combine the rice, vegetables, eggs, and soy sauce.
- 16Add 20g of the green part of spring onion/scallion.
- 17Mix the spring onion into the fried rice.
- 18For the honey garlic sauce, add 5 minced garlic cloves to a pan on medium heat.
- 19Add 60ml salt-reduced soy sauce and 60ml water to the pan.
- 20Add 100g reduced sugar ketchup.
- 21Add 25ml rice wine vinegar.
- 22Add a mixture of 1 tsp cornflour and 80ml cold water to help thicken the sauce.
- 23Take the pan off the heat and add 80g honey.
- 24Mix the sauce until it is thick.
- 25Coat the cooked chicken in the honey garlic sauce.
- 26Divide the chicken and fried rice into 7 equal servings for meal prep.
Ingredients
- 1.05 kg diced boneless & skinless chicken breast
- 35 ml salt reduced soy sauce
- 2 minced garlic cloves
- 0.5 tsp black pepper
- 1 tsp onion powder
- 100 g potato starch
- 500 g frozen mixed vegetables
- 4 eggs
- 200 g egg whites
- 30 g spring onion/scallion (white part only)
- 980 g day old cooked white rice
- 40 ml salt reduced soy sauce
- 20 g spring onion/scallion (green part only)
- 5 minced garlic cloves
- 60 ml salt reduced soy sauce
- 60 ml water
- 100 g reduced sugar ketchup
- 25 ml rice wine vinegar
- 1 tsp cornflour
- 80 ml water
- 80 g honey
Equipment
bowlziplock bagbaking sheetparchment paperair fryerpan
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