Are you craving a nutritious yet delicious meal that’s packed with protein? Look no further than this High Protein Fresh Garlic Chicken Fried Rice! This dish combines tender chicken, aromatic garlic, and fluffy rice into a satisfying meal that’s perfect for any day of the week. Not only is it quick to prepare, but it also delivers a hearty punch of flavor and nutrition.
This recipe is designed to be both healthy and indulgent, making it an ideal choice for those looking to boost their protein intake while enjoying a classic comfort food. With its vibrant colors and bold flavors, this high-protein fried rice will not only fill your stomach but also satisfy your taste buds. Let’s dive into why you’ll love this recipe!
Why You’ll Love This Recipe
One of the main reasons you’ll adore this High Protein Fresh Garlic Chicken Fried Rice is its simplicity. It requires minimal prep time and can be prepared in under 30 minutes, making it a great weeknight dinner option for busy families or individuals.
Additionally, this dish is incredibly versatile. You can easily customize it based on your dietary preferences or what’s available in your fridge. Whether you want to add more veggies or use a different protein source, this recipe adapts beautifully.
Finally, the combination of fresh garlic and chicken creates an irresistible aroma that fills your kitchen, inviting everyone to gather around the table. The satisfying texture of fried rice alongside tender chicken pieces makes each bite a delightful experience.
Key Ingredients
This High Protein Fresh Garlic Chicken Fried Rice requires some simple yet essential ingredients that contribute to its rich flavor profile.
- Chicken Breast: A lean source of protein that keeps the dish hearty and fulfilling.
- Fresh Garlic: Adds aromatic depth and enhances the overall flavor of the fried rice.
- Cooked Rice: The base of the dish; using day-old rice gives better texture when fried.
- Soy Sauce: Provides umami flavor and helps to balance out the dish’s richness.
- Vegetables: Peas, carrots, and green onions are commonly added for color and nutrition.
- Sesame Oil: Offers a nutty aroma that complements the other flavors wonderfully.
Step-by-Step Instructions
- Prepare Ingredients: Start by gathering all your ingredients. Dice the chicken breast into small pieces and mince the fresh garlic. If you’re using fresh vegetables, chop them into bite-sized pieces as well.
- Cook Chicken: In a large skillet or wok over medium-high heat, add a tablespoon of sesame oil. Once hot, add the diced chicken breast and sauté until fully cooked through, about 5-7 minutes. Remove from skillet and set aside.
- Sauté Garlic: In the same skillet, add another tablespoon of sesame oil if needed. Add minced garlic and stir-fry for about 30 seconds until fragrant but not burnt.
- Add Vegetables: Toss in your chopped vegetables (peas, carrots) into the skillet with garlic. Cook for about 3-4 minutes until they are tender-crisp.
- Add Rice & Soy Sauce: Stir in the cooked rice along with soy sauce. Mix thoroughly ensuring all ingredients are evenly combined. Allow it to fry for an additional 5 minutes while stirring occasionally.
- Add Chicken Back: Finally, return the cooked chicken back to the skillet. Stir well to combine everything together before serving warm.
Expert Tips
If you want to elevate your High Protein Fresh Garlic Chicken Fried Rice experience, consider using day-old rice. This helps achieve that perfect slightly dry texture needed for frying without becoming mushy. Additionally, wok hei, or “breath of the wok,” can significantly enhance flavor; ensure your pan is hot enough before adding ingredients. Don’t forget to experiment with different proteins; shrimp or tofu work wonderfully as alternatives! Lastly, topping with sliced green onions adds freshness right before serving!
Presentation Ideas
This High Protein Fresh Garlic Chicken Fried Rice can be served artistically by placing it in individual bowls garnished with freshly chopped cilantro or green onions on top. For an extra touch, drizzle a bit of sesame oil around the edges for visual appeal and enhanced aroma. Another idea is to serve it in hollowed-out bell peppers or pineapple halves for a colorful presentation that doubles as table décor!
FAQs
Can I use brown rice instead of white rice?
Absolutely! Brown rice can be used instead of white rice for a healthier alternative packed with fiber. Just keep in mind that cooking times may vary slightly since brown rice takes longer to cook compared to white rice.
Is this recipe suitable for meal prep?
This High Protein Fresh Garlic Chicken Fried Rice is perfect for meal prep! You can make a larger batch ahead of time and store individual portions in airtight containers in the fridge for up to four days or freeze them for longer storage—just reheat before serving!
Can I make this vegetarian?
You can easily adapt this recipe by substituting chicken with tofu or tempeh while keeping all other ingredients intact. Simply marinate your chosen protein beforehand for added flavor!
What vegetables can I add?
This recipe allows plenty of room for creativity! Feel free to add bell peppers, broccoli florets, snap peas, or even corn depending on what you have on hand or prefer in taste!
High Protein Fresh Garlic Chicken Fried Rice
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Indulge in this High Protein Fresh Garlic Chicken Fried Rice, a nutritious and delicious meal that combines tender chicken, aromatic garlic, and fluffy rice. In just under 30 minutes, you’ll have a satisfying dish that’s perfect for weeknight dinners or meal prep. This versatile recipe allows you to customize it with your favorite veggies or proteins while delivering a hearty punch of flavor and nutrition.
Ingredients
- 1 cup cooked rice (preferably day-old)
- 1 lb chicken breast, diced
- 4 cloves fresh garlic, minced
- 1 cup mixed vegetables (peas and carrots)
- 2 tablespoons soy sauce
- 2 tablespoons sesame oil
- 2 green onions, chopped (for garnish)
Instructions
- Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat. Add diced chicken and cook for about 5–7 minutes until fully cooked. Remove from skillet.
- In the same skillet, add another tablespoon of sesame oil if necessary. Sauté minced garlic for 30 seconds until fragrant.
- Add mixed vegetables to the skillet and cook for 3–4 minutes until tender-crisp.
- Stir in the cooked rice along with soy sauce and mix thoroughly. Fry for an additional 5 minutes while stirring occasionally.
- Return the cooked chicken to the skillet and stir everything together before serving warm.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Asian
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 380
- Sugar: 1g
- Sodium: 800mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 75mg