High Protein Honey Garlic Chicken Fried Rice
Serves 4
Directions
- 1Start by grabbing your diced chicken breast, add onion powder, garlic powder, black pepper, and soy sauce, then mix it and set it aside.
- 2To a pan on high heat, add frozen mixed vegetables followed by eggs.
- 3Let it cook through and mix it together.
- 4Then add the white part of the spring onion only, followed by day-old cooked white rice.
- 5Now add a bit of soy sauce.
- 6Mix it together.
- 7Then take it off the heat and add the green part of the spring onion, followed by a bit of sesame oil, and mix it all together one more time.
- 8For the sauce, in a bowl add honey, soy sauce, minced garlic, tomato sauce, rice vinegar, and mix it all together.
- 9From here, cook the chicken on medium-to-high heat.
- 10Once it's cooked, add the sauce, followed by cornflour mixed with water to help it thicken.
- 11Lower the heat and let it simmer for 5 minutes.
- 12Then equally divide the honey garlic chicken with the fried rice and enjoy.
Ingredients
- 600 g Diced Chicken Breast
- 1.5 Tsp Onion Powder
- 1.5 Tsp Garlic Powder
- 1 Tsp Black Pepper
- 35 ml Soy Sauce
- 300 g Frozen Mixed Vegetables
- 2 Eggs
- 150 g Egg Whites
- 30 g Spring Onion
- 560 g Cooked White Rice
- 35 ml Soy Sauce
- 15 g Spring Onion
- 10 ml Sesame Oil
- 65 g Honey
- 50 ml Soy Sauce
- 8 Diced Garlic Cloves
- 50 g Reduced Sugar Ketchup
- 20 ml Rice Wine Vinegar
- 1 Tsp Cornflour
- 80 ml Water
- Sesame seeds
Equipment
panbowlplatewooden spoon
Tips
- For the best fried rice, use day-old cooked white rice.
- Cook the chicken on medium-high heat for 4 minutes on each side until fully cooked.
- Lower the heat and let the chicken simmer in the sauce for 5 minutes to thicken.
- Serve the honey garlic chicken with the fried rice and enjoy.
- This meal prep is only 543 calories with 50g of protein, perfect for a healthy and easy meal prep option.
- Store the meal in meal prep containers for convenience and easy reheating later.
- Feel free to adjust the amount of honey, garlic, or other seasonings in the sauce to suit your taste preferences.
- You can add a drizzle of hot sauce or Sriracha for an extra kick of flavor if desired.
- Ensure the chicken is thoroughly cooked before adding the sauce to maintain food safety and flavor.
- Don't overmix the rice while cooking to keep it fluffy and separate.
- Garnish with fresh green onions and sesame seeds to add color, texture, and flavor to the dish.
- This recipe is versatile; you can experiment with other vegetables like broccoli, bell peppers, or mushrooms to add more nutrients and variety to the fried rice.
- Adjust the consistency of the sauce by adding more or less water mixed with cornflour based on your preference.
- Reheat in a microwave or on a stovetop, ensuring it's heated through before consuming.
- This high-protein dish is suitable for those looking for a balanced and nutritious meal option for fitness goals or general well-being.
- The sweet and savory combination of honey and garlic makes this a delightful and satisfying meal that even picky eaters will enjoy.
- Consider doubling the recipe to have more servings for meal prep during the week or to share with family and friends.
- Enjoy this flavorful and easy-to-make honey garlic chicken fried rice as a healthy alternative to takeout, packed with protein and nutrients.
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