High Protein Crispy Honey Garlic Chicken Fried Rice

Serves 7
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Directions

  1. 1Add salt-reduced soy sauce, minced garlic, black pepper, and onion powder to the diced chicken breast and mix well.
  2. 2Transfer the marinated chicken to a ziplock bag, add potato starch, and mix until the chicken is fully coated.
  3. 3Spread the coated chicken on a baking sheet lined with parchment paper, spray with light cooking oil, and air fry at 200°C/400°F for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  4. 4In a pan on medium heat, add frozen mixed vegetables.
  5. 5Add mixed eggs and egg whites to the vegetables, let it cook through, and mix well.
  6. 6Add the white part of the spring onion/scallion to the pan.
  7. 7Add day-old cooked white rice and a little salt-reduced soy sauce to the pan, then mix well.
  8. 8Add the green part of the spring onion/scallion and mix well to combine.
  9. 9For the honey garlic sauce, add minced garlic to a pan on medium heat.
  10. 10Add equal parts water and soy sauce, reduced sugar ketchup, rice wine vinegar, and cornflour mixed with cold water to the pan.
  11. 11Take the sauce off the heat, add honey, and mix until thick.
  12. 12Coat the cooked chicken in the honey garlic sauce.
  13. 13Divide the fried rice and honey garlic chicken into 7 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
  • 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 Cold Water
  • 80 g Honey

Equipment

bowlziplock bagbaking sheetair fryerpanwooden spatulaladlemeal prep containers

Tips

  • This recipe is high in protein and perfect for meal prep.
  • Air fry the chicken at 200°C/400°F for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.