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.
  2. 2Add salt reduced soy sauce, minced garlic, black pepper, and onion powder to the diced chicken breast.
  3. 3Add salt reduced soy sauce, minced garlic, black pepper, and onion powder to the diced chicken breast.
  4. 4Mix the chicken well to combine the ingredients.
  5. 5Mix the chicken well to combine the ingredients.
  6. 6Mix the chicken well to combine the ingredients.
  7. 7Transfer the seasoned chicken to a ziplock bag.
  8. 8Transfer the seasoned chicken to a ziplock bag.
  9. 9Transfer the seasoned chicken to a ziplock bag.
  10. 10Add potato starch to the ziplock bag with the chicken.
  11. 11Add potato starch to the ziplock bag with the chicken.
  12. 12Add potato starch to the ziplock bag with the chicken.
  13. 13Mix until the chicken is fully coated with the potato starch.
  14. 14Mix until the chicken is fully coated with the potato starch.
  15. 15Mix until the chicken is fully coated with the potato starch.
  16. 16Lay out the coated chicken pieces on a baking sheet lined with parchment paper.
  17. 17Lay out the coated chicken pieces on a baking sheet lined with parchment paper.
  18. 18Lay out the coated chicken pieces on a baking sheet lined with parchment paper.
  19. 19Spray the chicken with light cooking oil spray.
  20. 20Spray the chicken with light cooking oil spray.
  21. 21Spray the chicken with light cooking oil spray.
  22. 22Air fry the chicken at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway, until golden and crispy.
  23. 23Air fry the chicken at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway, until golden and crispy.
  24. 24Air fry the chicken at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway, until golden and crispy.
  25. 25Add frozen mixed vegetables to a pan on medium heat.
  26. 26Add frozen mixed vegetables to a pan on medium heat.
  27. 27Add frozen mixed vegetables to a pan on medium heat.
  28. 28Add mixed eggs and egg whites to the vegetables in the pan.
  29. 29Add mixed eggs and egg whites to the vegetables in the pan.
  30. 30Add mixed eggs and egg whites to the vegetables in the pan.
  31. 31Cook and mix the eggs and vegetables well.
  32. 32Cook and mix the eggs and vegetables well.
  33. 33Cook and mix the eggs and vegetables well.
  34. 34Add the white part of the spring onion to the pan.
  35. 35Add the white part of the spring onion to the pan.
  36. 36Add the white part of the spring onion to the pan.
  37. 37Add day old cooked white rice to the pan.
  38. 38Add day old cooked white rice to the pan.
  39. 39Add day old cooked white rice to the pan.
  40. 40Add salt reduced soy sauce to the rice mixture.
  41. 41Add salt reduced soy sauce to the rice mixture.
  42. 42Add salt reduced soy sauce to the rice mixture.
  43. 43Mix the rice, vegetables, eggs, and soy sauce well.
  44. 44Mix the rice, vegetables, eggs, and soy sauce well.
  45. 45Mix the rice, vegetables, eggs, and soy sauce well.
  46. 46Add the green part of the spring onion to the fried rice.
  47. 47Add the green part of the spring onion to the fried rice.
  48. 48Add the green part of the spring onion to the fried rice.
  49. 49Mix well to combine all ingredients in the fried rice.
  50. 50Mix well to combine all ingredients in the fried rice.
  51. 51Mix well to combine all ingredients in the fried rice.
  52. 52For the honey garlic sauce, add minced garlic cloves to a pan on medium heat.
  53. 53For the honey garlic sauce, add minced garlic cloves to a pan on medium heat.
  54. 54For the honey garlic sauce, add minced garlic cloves to a pan on medium heat.
  55. 55Add salt reduced soy sauce and water to the pan.
  56. 56Add salt reduced soy sauce and water to the pan.
  57. 57Add salt reduced soy sauce and water to the pan.
  58. 58Add reduced sugar ketchup to the sauce.
  59. 59Add reduced sugar ketchup to the sauce.
  60. 60Add reduced sugar ketchup to the sauce.
  61. 61Add rice wine vinegar to the sauce.
  62. 62Add rice wine vinegar to the sauce.
  63. 63Add rice wine vinegar to the sauce.
  64. 64Add cornflour mixed with cold water to help thicken the sauce.
  65. 65Add cornflour mixed with cold water to help thicken the sauce.
  66. 66Add cornflour mixed with cold water to help thicken the sauce.
  67. 67Take the pan off the heat and add honey, then mix once more until thick.
  68. 68Take the pan off the heat and add honey, then mix once more until thick.
  69. 69Take the pan off the heat and add honey, then mix once more until thick.
  70. 70Coat the cooked chicken in the honey garlic sauce.
  71. 71Coat the cooked chicken in the honey garlic sauce.
  72. 72Coat the cooked chicken in the honey garlic sauce.
  73. 73Divide everything into 7 equal servings.
  74. 74Divide everything into 7 equal servings.
  75. 75Divide everything into 7 equal servings.

Ingredients

  • 1.05 kg Diced Boneless & Skinless Chicken Breast
  • 1.05 kg Diced Boneless & Skinless Chicken Breast
  • 1.05 kg Diced Boneless & Skinless Chicken Breast
  • 35 ml Salt Reduced Soy Sauce
  • 35 ml Salt Reduced Soy Sauce
  • 35 ml Salt Reduced Soy Sauce
  • 2 Minced Garlic Cloves
  • 2 Minced Garlic Cloves
  • 2 Minced Garlic Cloves
  • 0.5 Tsp Black Pepper
  • 0.5 Tsp Black Pepper
  • 0.5 Tsp Black Pepper
  • 1 Tsp Onion Powder
  • 1 Tsp Onion Powder
  • 1 Tsp Onion Powder
  • 100 g Potato Starch
  • 100 g Potato Starch
  • 100 g Potato Starch
  • 500 g Frozen Mixed Vegetables
  • 500 g Frozen Mixed Vegetables
  • 500 g Frozen Mixed Vegetables
  • 4 Eggs
  • 4 Eggs
  • 4 Eggs
  • 200 g Egg Whites
  • 200 g Egg Whites
  • 200 g Egg Whites
  • 30 g Spring Onion/Scallion (white part only)
  • 30 g Spring Onion/Scallion (white part only)
  • 30 g Spring Onion/Scallion (white part only)
  • 980 g Day Old Cooked White Rice
  • 980 g Day Old Cooked White Rice
  • 980 g Day Old Cooked White Rice
  • 40 ml Salt Reduced Soy Sauce
  • 40 ml Salt Reduced Soy Sauce
  • 40 ml Salt Reduced Soy Sauce
  • 20 g Spring Onion/Scallion (green part only)
  • 20 g Spring Onion/Scallion (green part only)
  • 20 g Spring Onion/Scallion (green part only)
  • 5 Minced Garlic Cloves
  • 5 Minced Garlic Cloves
  • 5 Minced Garlic Cloves
  • 60 ml Salt Reduced Soy Sauce
  • 60 ml Salt Reduced Soy Sauce
  • 60 ml Salt Reduced Soy Sauce
  • 60 ml Water
  • 60 ml Water
  • 60 ml Water
  • 100 g Reduced Sugar Ketchup
  • 100 g Reduced Sugar Ketchup
  • 100 g Reduced Sugar Ketchup
  • 25 ml Rice Wine Vinegar
  • 25 ml Rice Wine Vinegar
  • 25 ml Rice Wine Vinegar
  • 1 Tsp Cornflour
  • 1 Tsp Cornflour
  • 1 Tsp Cornflour
  • 80 ml Cold Water
  • 80 ml Cold Water
  • 80 ml Cold Water
  • 80 g Honey
  • 80 g Honey
  • 80 g Honey

Equipment

ziplock bagpanbaking sheetair fryerbowlspatula