# High Protein Crispy Honey Garlic Chicken Fried Rice

This recipe is for a high protein crispy honey garlic chicken fried rice meal prep that is both delicious and healthy.

- Servings: 7 servings
- Cuisine: Chinese
- Category: Dinner
- Language: en

## 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

## Instructions

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

## Equipment

- Ziplock Bag
- Baking Tray
- Parchment Paper
- Air Fryer
- Pan
- Spatula
- Measuring cup

## Tips

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

## Source

- Original video: https://www.instagram.com/reel/DOlMf60EwTk/?igsh=MW1xNTh1aDAzMmdmNQ==
- Recipe page: https://www.cliprecipe.com/recipe/90bbbb22-392d-4a31-a9b3-f4ccf7e452bb
- Extracted: 2025-11-09

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt