High Protein Crispy Garlic Chicken Fried Rice Bowl Recipe

Introduction

This High Protein Crispy Garlic Chicken Fried Rice Bowl is a flavorful and satisfying meal perfect for busy weeknights. With tender chicken, fragrant garlic, and wholesome brown rice, it delivers a deliciously crispy texture and balanced nutrition.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon cornstarch
• 3 tablespoons vegetable oil, divided
• 4 cloves garlic, minced
• 1 cup cooked brown rice (preferably cold)
• 2 large eggs, lightly beaten
• 1 cup mixed vegetables (such as peas, carrots, and corn)
• 1 tablespoon low-sodium soy sauce
• 2 green onions, sliced
• Salt and pepper to taste
• Sesame seeds and chopped cilantro for garnish

Instructions

1. Step 1: In a bowl, combine the chicken pieces with 2 tablespoons soy sauce, oyster sauce, and cornstarch. Mix well and let marinate for at least 15 minutes.
2. Step 2: Heat 2 tablespoons vegetable oil in a large non-stick frying pan over medium heat. Add the marinated chicken and cook until crisp and golden-brown on all sides, about 6-8 minutes. Remove chicken and set aside.
3. Step 3: In the same pan, add 1 tablespoon vegetable oil. Sauté the minced garlic until fragrant, being careful not to burn it.
4. Step 4: Add the cold brown rice to the pan and stir well to coat with garlic. Spread the rice evenly and let it crisp slightly, about 2 minutes.
5. Step 5: Slide the rice to one side of the pan and pour the beaten eggs into the empty space. Stir occasionally until scrambled and fully cooked, then mix with the rice.
6. Step 6: Add mixed vegetables to the rice mixture and stir-fry for 3-4 minutes until heated through.
7. Step 7: Return the cooked chicken to the pan and add 1 tablespoon low-sodium soy sauce. Mix thoroughly to combine and warm everything.
8. Step 8: Season with salt and pepper to taste.
9. Step 9: Serve in bowls garnished with sliced green onions, sesame seeds, and chopped cilantro.

Tips & Variations

• Use day-old rice for the best texture; freshly cooked rice tends to be too soft for frying.
• Swap the chicken breast with thigh meat for juicier results.
• Add a splash of toasted sesame oil at the end for extra aroma.
• Feel free to include other vegetables like bell peppers or broccoli for added color and nutrition.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly in a pan or microwave until steaming hot. Adding a little water before reheating can help maintain moisture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use white rice instead of brown rice?

Yes, white rice works well too. Brown rice adds extra fiber and nutrition but white rice can give a softer texture.

How do I prevent the garlic from burning?

Keep the heat moderate and stir frequently when sautéing garlic. Remove the pan from heat briefly if it starts to brown too quickly.

High Protein Crispy Garlic Chicken Fried Rice Bowl Recipe

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★★★★★

4.5 from 101 reviews

This High Protein Crispy Garlic Chicken Fried Rice Bowl features tender, marinated chicken cooked to golden perfection and combined with flavorful garlic-infused brown rice, mixed vegetables, and scrambled eggs. It’s a wholesome, satisfying meal packed with protein and vibrant textures, garnished with sesame seeds and fresh cilantro for an extra burst of flavor.

• Author: Mia
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Frying
• Cuisine: Asian
• Diet: Low Fat

Ingredients

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Chicken Marinade

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon cornstarch

For Cooking

• 3 tablespoons vegetable oil, divided
• 4 cloves garlic, minced
• 1 cup cooked brown rice (preferably cold)
• 2 large eggs, lightly beaten
• 1 cup mixed vegetables (such as peas, carrots, and corn)
• 1 tablespoon low-sodium soy sauce
• 2 green onions, sliced
• Salt and pepper to taste

Garnish

• Sesame seeds
• Chopped cilantro

Instructions

1. Marinate the Chicken: In a bowl, combine the bite-sized chicken pieces with 2 tablespoons soy sauce, 1 tablespoon oyster sauce, and 1 teaspoon cornstarch. Mix well to coat the chicken thoroughly. Let it marinate for at least 15 minutes to enhance the flavor and tenderness.
2. Cook the Chicken: Heat 2 tablespoons of vegetable oil in a large non-stick frying pan over medium heat. Add the marinated chicken and cook, stirring occasionally, until it is crisp and golden-brown on all sides, about 6-8 minutes. Once done, remove the chicken from the pan and set aside.
3. Sauté Garlic: Using the same pan, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic and sauté gently until fragrant, about 30 seconds to 1 minute, making sure the garlic does not burn to maintain its mellow flavor.
4. Cook the Rice: Add the cold cooked brown rice to the pan with the garlic. Stir well to coat the rice evenly with the garlic oil. Spread the rice out evenly in the pan and let it cook undisturbed for about 2 minutes to allow the rice to crisp slightly on the bottom.
5. Scramble the Eggs: Push the rice to one side of the pan to create an empty space. Pour the lightly beaten eggs into the vacant side and stir occasionally until the eggs are fully scrambled and cooked through. Then, mix the eggs thoroughly into the rice.
6. Add Vegetables: Stir in the mixed vegetables, and continue stir-frying for another 3-4 minutes until the vegetables are heated through and tender-crisp.
7. Combine All Ingredients: Return the cooked chicken to the pan. Add 1 tablespoon of low-sodium soy sauce and mix everything thoroughly to combine and warm all components evenly.
8. Season and Adjust: Taste the fried rice mixture and season with salt and pepper according to your preference.
9. Serve and Garnish: Serve the chicken fried rice in bowls, garnished with sliced green onions, sesame seeds, and chopped cilantro for a fresh, aromatic finish.

Notes

• Using cold, preferably refrigerated cooked rice helps prevent the fried rice from becoming mushy.
• If you prefer spicier food, consider adding chili flakes or a dash of sriracha sauce when seasoning.
• You can substitute brown rice with white rice or jasmine rice according to preference.
• For a gluten-free option, be sure to use gluten-free soy sauce and oyster sauce.
• Leftover fried rice can be refrigerated for up to 2 days and reheated in a skillet or microwave.

Keywords: chicken fried rice, garlic chicken fried rice, high protein rice bowl, healthy fried rice, quick chicken dinner