High Protein Crispy Honey Garlic Chicken Fried Rice
Serves 7
Directions
- 1Add salt-reduced soy sauce, minced garlic, black pepper, and onion powder to the diced chicken breast and mix well.
- 2Transfer the marinated chicken to a ziplock bag, add potato starch, and mix until the chicken is fully coated.
- 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.
- 4In a pan on medium heat, add frozen mixed vegetables.
- 5Add mixed eggs and egg whites to the vegetables, let it cook through, and mix well.
- 6Add the white part of the spring onion/scallion to the pan.
- 7Add day-old cooked white rice and a little salt-reduced soy sauce to the pan, then mix well.
- 8Add the green part of the spring onion/scallion and mix well to combine.
- 9For the honey garlic sauce, add minced garlic to a pan on medium heat.
- 10Add equal parts water and soy sauce, reduced sugar ketchup, rice wine vinegar, and cornflour mixed with cold water to the pan.
- 11Take the sauce off the heat, add honey, and mix until thick.
- 12Coat the cooked chicken in the honey garlic sauce.
- 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.
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