# High Protein Crispy Honey Garlic Chicken Fried Rice

This is a delicious and healthy high-protein crispy honey garlic chicken fried rice, perfect for meal prep.

- Servings: 7 servings
- Cuisine: Chinese
- Category: Lunch
- Language: en

## 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

## Instructions

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

## Equipment

- Bowl
- Ziplock bag
- Baking tray
- Parchment paper
- Air fryer
- Pan
- Spatula
- Measuring spoon

## Source

- Original video: https://www.tiktok.com/t/ZTMPrhGGo/
- Recipe page: https://www.cliprecipe.com/recipe/e159b174-bded-4f4a-84af-ea9420837e09
- Extracted: 2025-10-16

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt