High-Protein Crispy Honey Garlic Chicken Fried Rice

Ingredients

• 1.05 kg boneless, skinless chicken breast (Diced; raw weight)
• 35 ml salt-reduced soy sauce (For marinating the chicken; Kikkoman salt-reduced soy sauce recommended)
• 2 cloves garlic (Minced)
• 0.5 tsp black pepper
• 1 tsp onion powder
• 1 tsp garlic powder
• 100 g potato starch (Approximately 40 g adheres to the chicken; the remainder is discarded)
• 500 g frozen mixed vegetables
• 4 eggs (Use 5 regular eggs instead of the eggs and egg whites if preferred)
• 200 g egg whites (Use with the 4 whole eggs; alternatively use 5 regular eggs total)
• 30 g spring onions/scallions (White part only)
• 980 g cooked white rice (Day-old cooked rice)
• 40 ml salt-reduced soy sauce (For the fried rice)
• 20 g spring onions/scallions (Green part only)
• 5 cloves garlic (Minced; for the honey-garlic sauce)
• 60 ml salt-reduced soy sauce (For the honey-garlic sauce)
• 60 ml water (For the honey-garlic sauce)
• 100 g reduced-sugar ketchup
• 25 ml rice wine vinegar
• 1 tsp cornflour (Mix with 80 ml water before adding)
• 80 ml water (For mixing with the cornflour)
• 80 g honey (Added after removing the sauce from the heat)
• light cooking oil spray (Spray the coated chicken before air-frying)

Steps

1. 1

   Place the diced chicken breast in a large bowl. Add 35 ml salt-reduced soy sauce, 2 minced garlic cloves, black pepper, onion powder, and garlic powder. Mix thoroughly so the seasoning coats every piece.

2. 2

   Transfer the seasoned chicken to a large zip-top bag. Add the potato starch, seal the bag, and shake and massage it until the chicken is evenly coated. Not all 100 g of starch will adhere; approximately 40 g should stick to the chicken.

3. 3

   Arrange the coated chicken in a single layer in an air fryer basket, working in batches if necessary. Lightly spray the chicken with cooking oil.

4. 4

   Air-fry the chicken using the settings shown in the original video, turning or shaking as needed, until deeply golden and crisp and the thickest pieces reach 165°F / 74°C internally. Keep cooked batches warm while preparing the rice.

5. 5

   Heat a large frying pan or wok over medium heat. Add the frozen mixed vegetables and cook until hot and beginning to soften, about 3–5 minutes.

6. 6

   Add the eggs and egg whites to the pan. Stir and cook until the eggs are set into soft curds and no liquid egg remains.

7. 7

   Add the white parts of the sliced spring onions and stir briefly until fragrant, about 30 seconds.

8. 8

   Add the day-old cooked white rice. Break up any clumps with a spatula and toss with the vegetables, eggs, and scallions until evenly combined and hot.

9. 9

   Pour in 40 ml salt-reduced soy sauce. Stir-fry until the rice is evenly seasoned and heated through.

10. 10

    Add the green parts of the spring onions and toss briefly to combine. Remove the fried rice from the heat.

11. 11

    For the sauce, place a clean saucepan over medium heat. Add the 5 minced garlic cloves, 60 ml soy sauce, and 60 ml water. Stir and heat until the garlic is fragrant.

12. 12

    Add the reduced-sugar ketchup and rice wine vinegar. Stir until the mixture is smooth and simmering gently.

13. 13

    Whisk the cornflour with 80 ml water in a small bowl until smooth. Pour this slurry into the simmering sauce while stirring continuously. Cook until the sauce thickens enough to coat a spoon, about 1–2 minutes.

14. 14

    Remove the saucepan from the heat. Add the honey and stir until fully incorporated. Adding it off the heat helps preserve its flavor and prevents scorching.

15. 15

    Add the crispy chicken to the honey-garlic sauce and toss until every piece is glossy and coated.

16. 16

    Divide the fried rice and sauced chicken into 7 equal meal-prep containers. Cool promptly before refrigerating, then reheat thoroughly before serving.

Notes

The author lists macros per serving for 7 portions: 546 calories, 66.5 g carbohydrates, 7 g fat, and 51 g protein. Refrigerate portions promptly and use within 3–4 days; reheat until piping hot. The original video refers to air-fryer settings shown on screen, but those settings were not available in the supplied transcript.

Nutrition per serving

• main
• meal-prep
• high-protein
• fried rice
• chicken
• air-fried
• crispy
• Asian-inspired