Discover a delicious, Asian-inspired main course perfect for meal prep: Healthy High Protein Honey Garlic Chicken Fried Rice. This recipe blends tender, honey-glazed chicken with savory fried rice packed with vegetables and eggs for a nutritious meal that's both satisfying and easy to prepare.
https://www.youtube.com/shorts/sew6BNhyuRc
Ingredients
🍗 600g diced chicken breast (raw)
🌰 1.5 tsp onion powder
🧄 1.5 tsp garlic powder + 8 garlic cloves (diced)
🌶️ 1 tsp black pepper
🧂 120ml soy sauce (35ml for chicken, 35ml for rice, 50ml for sauce)
🥕 300g frozen mixed vegetables (peas, carrots, corn)
🥚 2 whole eggs + 150g egg whites (or 4 eggs total)
🌿 45g spring onion (30g white part, 15g green part)
🍚 560g day-old cooked white rice
🌾 10ml sesame oil
🍯 65g honey
🍅 50g reduced sugar ketchup or tomato sauce
🍶 20ml rice wine vinegar
🌽 1 tsp cornflour/cornstarch mixed with 80ml water
Instructions
1- Marinate the Chicken:
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In a bowl, mix the diced chicken breast with onion powder, garlic powder, black pepper, and soy sauce.
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Set aside to let the flavors meld.
2- Prepare the Fried Rice Base:
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Heat a pan over high heat and add the frozen mixed vegetables.
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Pour in the eggs and egg whites.
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Stir and cook until scrambled and set.
3- Add Rice and Seasonings:
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Add the white part of the spring onions.
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Incorporate the day-old cooked white rice and pour in more soy sauce.
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Stir until well mixed and heated through.
4- Finish the Fried Rice:
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Remove from heat and add the green part of the spring onions and sesame oil.
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Mix thoroughly.
5- Prepare the Honey Garlic Sauce:
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In a bowl, combine honey, soy sauce, garlic, ketchup/tomato sauce, and rice wine vinegar.
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Stir until blended.
6- Cook the Chicken:
- Over medium-high heat, cook the marinated chicken for about 4 minutes on each side until golden-brown.
7- Glaze the Chicken:
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Pour the honey garlic sauce over the cooked chicken.
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Stir in the cornflour and water mixture and let it simmer on low heat for 5 minutes until the sauce thickens and coats the chicken.
8- Assemble the Dish:
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Distribute the chicken evenly over the fried rice.
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Garnish with fresh green spring onion and sesame seeds for added flavor and visual appeal.
9- Divide for Meal Prep:
- Portion the meal into 4 servings and transfer to meal prep containers for easy storage.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 543
Protein: 50g
Carbohydrates: 67g
Fats: 8g
Equipment: Pan, mixing bowls, spatula, meal prep containers
Cooking Tips:
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Use day-old rice for the best fried rice texture.
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Alternate between white and green parts of spring onions to balance flavors.
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Ensure the honey garlic sauce thickens properly for a glossy finish.
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