High Protein Crispy Chicken Rice

This high-protein crispy garlic chicken fried rice transforms ordinary ingredients into an extraordinary meal that rivals your favorite takeout. I've perfected this recipe through countless weeknight dinners when I needed something satisfying yet quick to feed my hungry family.

I first created this dish when trying to use up leftover rice in my refrigerator. What started as a simple cleanout meal quickly became a family favorite that my children request at least once a week now.

Ingredients

• Chicken breast: provides lean protein and becomes deliciously crispy when properly sautéed
• Brown rice: offers a nutty flavor and more fiber than white rice use day old rice for best results
• Fresh ginger and garlic: create an aromatic base that elevates the entire dish
• Frozen peas: add sweet pops of color and nutrition no need to thaw beforehand
• Diced carrots: provide natural sweetness and a pleasant texture contrast
• Eggs: create silky ribbons throughout the rice adding extra protein
• Low sodium soy sauce: delivers umami depth without overwhelming saltiness
• Sesame oil: brings a distinctive nutty aroma use it sparingly as it's quite potent
• Green onions: add fresh brightness and a mild onion flavor
• Toasted sesame seeds: contribute a delightful crunch and visual appeal

Step-by-Step Instructions

Sear the Chicken:

Heat olive oil until shimmering but not smoking in a large skillet or preferably a wok. Add diced chicken and allow it to cook undisturbed for the first 2 minutes to develop a golden crust. Then stir occasionally until fully cooked through and slightly crispy at the edges about 5 to 7 minutes total. The chicken should register 165°F on an instant read thermometer.

Build the Aromatic Base:

Remove chicken to a clean plate but leave any browned bits in the pan they contain concentrated flavor. Add another tablespoon of oil to the same skillet then add minced garlic and grated ginger. Stir continuously to prevent burning as these aromatics cook quickly about 1 minute until incredibly fragrant and just beginning to turn golden.

Cook the Vegetables:

Add diced carrots first since they take longer to cook stirring to coat them in the aromatic oil. After about 2 minutes add the frozen peas. Cook everything together for another 2 minutes until the carrots are tender crisp and the peas are bright green. The vegetables should maintain some texture not become mushy.

Scramble the Eggs:

Push all vegetables to one side of the pan creating a clear space. Crack eggs directly into this empty area and scramble them using quick circular motions with your spatula. Allow them to set slightly before mixing with the vegetables. This creates distinct egg pieces rather than coating the rice.

Combine Rice and Proteins:

Add the cooked brown rice breaking up any clumps with your spatula. Folding everything together rather than stirring preserves the texture of each component. Return the reserved chicken to the pan and mix gently. Let the rice cook undisturbed for 30 second intervals then stir to allow some pieces to become crispy.

Season and Finish:

Drizzle soy sauce and sesame oil around the perimeter of the pan so it sizzles before hitting the rice. Add black pepper and red pepper flakes adjusting to your heat preference. Toss everything together for 3 to 5 minutes until the rice develops golden crispy edges and all flavors have melded.

Garnish and Serve:

Remove from heat and sprinkle with fresh green onions and toasted sesame seeds. The residual heat will slightly wilt the onions releasing their flavor. Serve immediately in deep bowls for the best presentation and eating experience.

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The secret to this recipe is achieving those crispy rice bits known as "socarrat" in Spanish cooking. I discovered this technique by accident when I was distracted by my toddler and left the rice untouched for longer than planned. That happy mistake resulted in the delightful textural contrast that now defines this dish for our family.

Storage and Reheating

This chicken fried rice keeps beautifully in airtight containers in the refrigerator for up to three days. The flavors actually improve overnight as they meld together. For reheating add a splash of water to prevent dryness then warm in a skillet over medium heat rather than microwave to maintain the crispy texture. Stir occasionally until heated through about 5 minutes.

Ingredient Substitutions

This recipe welcomes adaptations based on what you have available. Leftover rotisserie chicken works wonderfully as a time saver. Cauliflower rice can replace brown rice for a lower carb option though you'll need to adjust cooking time down to prevent sogginess. Any quick cooking vegetables like bell peppers mushrooms snow peas or baby spinach can be added or substituted based on your preferences and what's in season.

Balancing Flavors

The key to restaurant quality fried rice lies in balancing umami savory sweet and aromatic elements. If your finished dish tastes flat add a few drops of rice vinegar or a squeeze of lime for brightness. For deeper flavor consider adding a teaspoon of oyster sauce or fish sauce. If serving to children reduce the red pepper flakes and offer chili oil on the side for adults to add to their portions.

Recipe FAQs

→ How can I make my fried rice crispier?

For crispier rice, use day-old or completely cooled rice that's had time to dry out a bit. Cook in a very hot wok or skillet, allowing the rice to sit undisturbed for 30-60 seconds at a time to develop crispy edges. Ensure you're not overcrowding the pan, and consider using a bit more oil if needed. A cast iron or carbon steel pan will also help achieve better crispiness.

→ Can I substitute brown rice with another type?

Yes, you can substitute brown rice with white rice, jasmine rice, or basmati rice. Each will provide a different texture and flavor profile. White rice varieties will be lighter and fluffier, while brown rice offers more fiber and a nutty taste. Just ensure any rice you use is cooked and cooled beforehand for the best texture.

→ Is this dish suitable for meal prep?

This dish is excellent for meal prep! It stores well in the refrigerator for up to 3 days in airtight containers. For reheating, a skillet works best to restore the crispy texture, though microwave heating is convenient too. The flavors often develop further after a day, making it even more delicious as leftovers.

→ How can I make this dish vegetarian?

To make a vegetarian version, simply omit the chicken and add extra protein sources like firm tofu (press and cube it before frying until crispy), tempeh, or additional eggs. You could also add edamame for extra plant-based protein. Keep all the aromatic ingredients and cooking techniques the same for maximum flavor.

→ What vegetables work well in this dish?

While this version uses peas and carrots, many vegetables work beautifully in fried rice. Consider adding diced bell peppers, broccoli florets, snap peas, corn, mushrooms, or baby spinach. Pre-cook harder vegetables like broccoli before adding. Aim for a colorful mix that provides different textures and nutrients.

→ How spicy is this dish and how can I adjust the heat level?

As written, this dish has a mild-to-medium heat from the red pepper flakes. To make it milder, reduce or omit the red pepper flakes. To increase the spice level, add more red pepper flakes, fresh chopped chili peppers, or drizzle with sriracha or chili oil before serving. Adjust to your personal preference!