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.
- 2Mix the chicken well to combine the ingredients.
- 3Transfer the seasoned chicken to a ziplock bag.
- 4Add potato starch to the ziplock bag with the chicken.
- 5Mix until the chicken is fully coated with the potato starch.
- 6Lay out the coated chicken pieces on a baking sheet lined with parchment paper.
- 7Spray the chicken with light cooking oil spray.
- 8Air fry the chicken at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway, until golden and crispy.
- 9Add frozen mixed vegetables to a pan on medium heat.
- 10Add mixed eggs and egg whites to the vegetables in the pan.
- 11Cook and mix the eggs and vegetables well.
- 12Add the white part of the spring onion to the pan.
- 13Add day old cooked white rice to the pan.
- 14Add salt reduced soy sauce to the rice mixture.
- 15Mix the rice, vegetables, eggs, and soy sauce well.
- 16Add the green part of the spring onion to the fried rice.
- 17Mix well to combine all ingredients in the fried rice.
- 18For the honey garlic sauce, add minced garlic cloves to a pan on medium heat.
- 19Add salt reduced soy sauce and water to the pan.
- 20Add reduced sugar ketchup to the sauce.
- 21Add rice wine vinegar to the sauce.
- 22Add cornflour mixed with cold water to help thicken the sauce.
- 23Take the pan off the heat and add honey, then mix once more until thick.
- 24Coat the cooked chicken in the honey garlic sauce.
- 25Divide everything 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
ziplock bagpanbaking sheetair fryerbowlspatula
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