Asian Rice & risotto Chicken High protein

Crispy honey garlic chicken fried rice with high protein

Name: Crispy honey garlic chicken fried rice with high protein
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 7
Cuisine: Asian
Ingredients: 1.1 kg diced boneless, skinless chicken breast; 35 ml low-salt soy sauce; 2 cloves finely chopped garlic clove; ½ tsp black pepper; 1 tsp onion powder; 1 tsp garlic powder; 100 g potato starch; 500 g frozen mixed vegetable; 4 egg; 200 g egg white; 30 g spring onion (white part only); 980 g day-old cooked white rice; 40 ml low-salt soy sauce; 20 g spring onion (green part only); 5 cloves finely chopped garlic clove; ¼ cup low-salt soy sauce; ¼ cup water; 100 g reduced-sugar ketchup; 25 ml rice vinegar; 1 tsp cornflour; 80 ml water; 80 g honey

Sandra 6 Aug 2026

A delicious, high-protein meal option with crispy chicken and a flavourful honey garlic sauce mixed with fried rice and vegetables.

Prep: 20 min
Cook: 25 min
Total: 45 min
Level: Medium
Servings: 7 servings

Start cook mode

Ingredients

7 servings

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Marinade

1.1 kg diced boneless, skinless chicken breasts
35 ml low-salt soy sauce
2 cloves finely chopped garlic cloves
½ tsp black pepper
1 tsp onion powder
1 tsp garlic powder

Crispy chicken

100 g potato starch

Fried rice

500 g frozen mixed vegetables
4 eggs
200 g egg whites
30 g spring onions (white parts only)
980 g day-old cooked white rice
40 ml low-salt soy sauce
20 g spring onions (green parts only)

Honey garlic sauce

5 cloves finely chopped garlic cloves
¼ cup low-salt soy sauce
¼ cup water
100 g reduced-sugar ketchup
25 ml rice vinegar
1 tsp cornflour
80 ml water
80 g honey

Method

Cut the chicken breast into cubes and marinate with 35ml soy sauce, finely chopped garlic, black pepper, onion powder and garlic powder.
Coat the chicken pieces with potato starch, making sure approximately 40g sticks to the chicken.
Cook the chicken until crispy and set aside.
Stir-fry the eggs and egg whites in a pan, then add the frozen mixed vegetables and cook until heated through.
Add the cooked rice, 40ml soy sauce and the white part of the spring onion to the pan and mix well.
For the honey garlic sauce, combine finely chopped garlic, 60ml soy sauce, 60ml water, ketchup, rice vinegar, cornflour mixed with 80ml water, and honey in a saucepan. Cook until thickened.
Mix the crispy chicken with the honey garlic sauce and serve over the fried rice, garnished with the green part of the spring onion.

Nutrition (per serving)

546kcal
Energy: 51g
Protein: 67g
Carbohydrates: 7g
Fat

Protein 38% Carbohydrates 50% Fat 12%

All nutrition values

Calories: 546 kcal
Protein: 51 g
Carbohydrates: 66.5 g
of which sugars: 10 g
Fat: 7 g
of which saturated: 2 g
Fibre: 3 g
Salt: 3 g

Values provided by the cook.

Allergens

Contains

Gluten
Egg
Soy
Nightshades

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

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