High Protein Crispy Honey Garlic Chicken Fried Rice

Serves 7
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Directions

  1. 1Add salt reduced soy sauce, garlic, black pepper, and onion powder to the diced chicken breast.
  2. 2Add salt reduced soy sauce, garlic, black pepper, and onion powder to the diced chicken breast.
  3. 3Add salt reduced soy sauce, garlic, black pepper, and onion powder to the diced chicken breast.
  4. 4Mix the chicken and seasonings well.
  5. 5Mix the chicken and seasonings well.
  6. 6Mix the chicken and seasonings well.
  7. 7Add the seasoned chicken to a ziplock bag.
  8. 8Add the seasoned chicken to a ziplock bag.
  9. 9Add the seasoned chicken to a ziplock bag.
  10. 10Add potato starch to the bag with the chicken.
  11. 11Add potato starch to the bag with the chicken.
  12. 12Add potato starch to the bag with the chicken.
  13. 13Mix the chicken in the bag until fully coated with potato starch.
  14. 14Mix the chicken in the bag until fully coated with potato starch.
  15. 15Mix the chicken in the bag until fully coated with potato starch.
  16. 16Spread the coated chicken pieces on a baking tray lined with parchment paper.
  17. 17Spread the coated chicken pieces on a baking tray lined with parchment paper.
  18. 18Spread the coated chicken pieces on a baking tray lined with parchment paper.
  19. 19Spray the chicken with a light cooking oil spray.
  20. 20Spray the chicken with a light cooking oil spray.
  21. 21Spray the chicken with a light cooking oil spray.
  22. 22Air fry the chicken at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  23. 23Air fry the chicken at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway through, until golden and crispy.
  24. 24Air fry the chicken at 200°C (400°F) for 14-18 minutes, flipping and spraying halfway through, 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 pan with the vegetables.
  29. 29Add mixed eggs and egg whites to the pan with the vegetables.
  30. 30Add mixed eggs and egg whites to the pan with the vegetables.
  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 a little bit of salt reduced soy sauce to the rice mixture.
  41. 41Add a little bit of salt reduced soy sauce to the rice mixture.
  42. 42Add a little bit of salt reduced soy sauce to the rice mixture.
  43. 43Mix the fried rice ingredients well.
  44. 44Mix the fried rice ingredients well.
  45. 45Mix the fried rice ingredients 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 the fried rice to combine all ingredients.
  50. 50Mix the fried rice to combine all ingredients.
  51. 51Mix the fried rice to combine all ingredients.
  52. 52For the honey garlic sauce, add minced garlic to a pan on medium heat.
  53. 53For the honey garlic sauce, add minced garlic to a pan on medium heat.
  54. 54For the honey garlic sauce, add minced garlic to a pan on medium heat.
  55. 55Add equal parts water and soy sauce to the pan.
  56. 56Add equal parts water and soy sauce to the pan.
  57. 57Add equal parts water and soy sauce to the pan.
  58. 58Add reduced sugar ketchup to the pan.
  59. 59Add reduced sugar ketchup to the pan.
  60. 60Add reduced sugar ketchup to the pan.
  61. 61Add rice wine vinegar to the pan.
  62. 62Add rice wine vinegar to the pan.
  63. 63Add rice wine vinegar to the pan.
  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.
  68. 68Take the pan off the heat and add honey.
  69. 69Take the pan off the heat and add honey.
  70. 70Mix the sauce once more until thick.
  71. 71Mix the sauce once more until thick.
  72. 72Mix the sauce once more until thick.
  73. 73Coat the cooked chicken in the honey garlic sauce.
  74. 74Coat the cooked chicken in the honey garlic sauce.
  75. 75Coat the cooked chicken in the honey garlic sauce.
  76. 76Divide the fried rice and honey garlic chicken into 7 equal servings.
  77. 77Divide the fried rice and honey garlic chicken into 7 equal servings.
  78. 78Divide the fried rice and honey garlic chicken 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

BowlZiplock bagBaking trayParchment paperAir fryerPanSpatulaMeasuring spoon