High Protein Crispy Honey Garlic Chicken Fried Rice

Serves 7
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Directions

  1. 1Add salt reduced soy sauce to the diced chicken breast.
  2. 2Add minced garlic, black pepper, and onion powder to the chicken.
  3. 3Mix the chicken and seasonings well.
  4. 4Add the seasoned chicken to a ziplock bag.
  5. 5Add potato starch to the ziplock bag with the chicken.
  6. 6Mix the chicken in the bag until it is fully coated with potato starch.
  7. 7Spread the coated chicken on a baking tray lined with parchment paper.
  8. 8Spray the chicken with light cooking oil spray.
  9. 9Air fry the chicken at 200C/400F for 14-18 minutes, flipping and spraying halfway, until golden and crispy.
  10. 10To a pan on medium heat, add frozen mixed vegetables.
  11. 11Add mixed eggs and egg whites to the pan with the vegetables.
  12. 12Cook the eggs through and mix them well with the vegetables.
  13. 13Add the white part of the spring onion/scallion to the pan.
  14. 14Add day old cooked white rice to the pan.
  15. 15Add a little bit of salt reduced soy sauce to the rice and vegetables.
  16. 16Mix the rice and vegetables well.
  17. 17Add the green part of the spring onion/scallion to the fried rice.
  18. 18Mix the fried rice well to combine all ingredients.
  19. 19For the honey garlic sauce, add minced garlic cloves to a pan on medium heat.
  20. 20Add equal parts water and salt reduced soy sauce to the pan.
  21. 21Add reduced sugar ketchup to the sauce.
  22. 22Add rice wine vinegar to the sauce.
  23. 23Add cornflour mixed with cold water to the sauce to help it thicken.
  24. 24Take the sauce off the heat and add honey.
  25. 25Mix the sauce until it is thick.
  26. 26Coat the cooked chicken in the honey garlic sauce.
  27. 27Divide everything into seven equal servings.

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
  • 1 Tsp Garlic Powder
  • 100 g Potato Starch
  • 500 g Frozen Mixed Vegetables
  • 4 Eggs
  • 200 g Egg Whites
  • 30 g Spring Onion/Scallions (white part only)
  • 980 g Day Old Cooked White Rice
  • 40 ml Salt Reduced Soy Sauce
  • 20 g Spring Onion/Scallions (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 Cold Water
  • 80 g Honey

Equipment

Ziplock BagBaking TrayParchment PaperAir FryerPanSpatulaMeasuring cup

Tips

  • This meal is perfect for meal prep.
  • Air fry the chicken at 200C/400F for 14-18 minutes, flipping and spraying halfway.