Asian Rice & risotto Chicken High protein

Healthy honey garlic chicken fried rice

Name: Healthy honey garlic chicken fried rice
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Cuisine: Asian
Ingredients: 600 g diced chicken breast; 1½ tsp onion powder; 1½ tsp garlic powder; 1 tsp black pepper; 35 ml reduced-salt soy sauce (Kikkoman); 300 g frozen mixed vegetable; 2 egg; 150 g egg white; 30 g spring onion (white part only); 560 g day-old cooked white rice; 35 ml soy sauce; 15 g spring onion (green part only); 2 tsp sesame oil; 1 tsp cornflour; 80 ml water; 65 g honey; 50 ml soy sauce; 8 diced garlic clove; 50 g reduced-sugar ketchup/tomato sauce; 20 ml rice vinegar

Sandra 19 Sept 2026

A high-protein meal-prep dish with chicken fried rice and a flavourful honey-garlic sauce, perfect for a nutritious and satisfying meal.

Prep: 15 min
Cook: 20 min
Total: 35 min
Level: Medium
Servings: 4 servings

Start cook mode

Ingredients

4 servings

Tap an ingredient or step to tick it off.

Chicken

600 g diced chicken breast
1½ tsp onion powder
1½ tsp garlic powder
1 tsp black pepper
35 ml reduced-salt soy sauce (Kikkoman)
300 g frozen mixed vegetables

Egg

2 eggs
150 g egg whites

Fried rice

30 g spring onions (white parts only)
560 g day-old cooked white rice
35 ml soy sauce
15 g spring onions (green parts only)
2 tsp sesame oil
1 tsp cornflour
80 ml water

Honey-garlic sauce

65 g honey
50 ml soy sauce
8 diced garlic cloves
50 g reduced-sugar ketchup/tomato sauce
20 ml rice vinegar

Method

Season the diced chicken breast with onion powder, garlic powder and black pepper.
Fry the chicken in a pan until browned. Add 35 ml soy sauce and cook until the chicken is completely cooked through.
Add the frozen mixed vegetables to the pan and cook until heated through.
Whisk the eggs and egg whites in a separate bowl. Stir-fry them in a separate pan and set aside.
Add the cooked rice to the chicken and vegetables, followed by the scrambled eggs.
Mix the cornflour with water and add to the pan along with 35 ml soy sauce, sesame oil and spring onion (white part). Stir well.
Prepare the honey-garlic sauce by combining honey, soy sauce, diced garlic cloves, reduced-sugar ketchup and rice vinegar in a saucepan. Heat until it thickens.
Pour the honey-garlic sauce over the fried rice and mix well.
Garnish with spring onion (green part) and divide into 4 equal portions.

Nutrition (per serving)

543kcal
Energy: 50g
Protein: 67g
Carbohydrates: 8g
Fat

Protein 37% Carbohydrates 50% Fat 13%

All nutrition values

Calories: 543 kcal
Protein: 50 g
Carbohydrates: 67 g
of which sugars: 15 g
Fat: 8 g
of which saturated: 1.5 g
Fibre: 5 g
Salt: 3 g

Values provided by the cook.

Allergens

Contains

Gluten
Egg
Soy
Sesame
Nightshades

Based on the listed ingredients. Always check product labels - brands and cross-contamination can make a difference.

Source: www.instagram.com