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