Honey Sesame Chicken & Egg Fried Rice
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A high-protein meal-prep dish combining glazed chicken breast with egg fried rice, mixed vegetables, honey-soy sauce, and sesame oil. The recipe makes four balanced servings and is designed to be portioned for easy meal prep.
- Time
- 45 minutes
- Equipment
- Stovetop
- Good for
- Lunch or dinner
- Cuisine
- East Asian
- Contains
- Gluten, sesame, eggs, and soy
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
Fried Rice and Chicken
- 1 g
- 3 g
- 2 g
- 25 g
- 100 g
- 25 g
- 9 g
- 3 g
- 120 g
Sauce
- 20 g
- 15 g
- 9 g
Weights are estimates. Together, the ingredients weigh about 2.03 kg before cooking, which is about 505 g per serving.
Steps
Dice the chicken breast into bite-size pieces. In a bowl, combine the chicken with the black pepper, garlic powder, onion powder, and 25 ml light soy sauce. Toss thoroughly so the seasoning coats every piece, then set aside to marinate while preparing the rice and sauce.
In a separate bowl, whisk the honey, 20 ml light soy sauce, reduced-sugar ketchup, rice wine vinegar, and diced garlic until smooth. Set the sauce aside.
In a small bowl, stir the cornflour into the cold water until completely smooth, with no dry lumps. Set this slurry aside for thickening the sauce later.
Heat a large nonstick skillet or wok over high heat. Add the frozen mixed vegetables and cook until hot and beginning to soften, stirring frequently.
Add the two eggs and 100 g egg whites to the hot vegetables. Stir and toss until the eggs are scrambled and just set.
Add the spring onion white parts and stir-fry briefly until fragrant, about 30 seconds.
Add the 560 g cooked day-old white rice and 25 ml light soy sauce. Break up any clumps and toss continuously until the rice is hot and evenly coated, about 3–5 minutes.
Remove the fried rice from the heat. Stir in the sesame oil, then fold in the spring onion green parts. Transfer the rice to a bowl or set it aside while the chicken is cooked.
Return the skillet or wok to medium-high heat. Add the marinated chicken in an even layer and cook, stirring and turning the pieces, until browned outside and cooked through, with no pink remaining and an internal temperature of 165°F (74 °C) / 74°C (165 °F).
Pour the prepared honey-soy sauce over the cooked chicken and stir to coat. Bring the sauce to a gentle simmer so it becomes glossy and fragrant.
Stir the cornflour slurry once more, then add it to the chicken and sauce. Stir continuously until the sauce thickens enough to cling to the chicken, about 1–2 minutes.
Divide the fried rice evenly among four meal-prep containers or bowls. Divide the glazed chicken evenly over the rice, spooning any remaining sauce from the pan over the portions.
Garnish with additional spring onion and sesame seeds, if desired, and serve or cool promptly for meal prep.
Notes
The source states four servings at approximately 530 calories, 67 g carbohydrates, 8 g fat, and 47.5 g protein per serving. Cool meal-prep portions promptly and refrigerate; reheat until piping hot. Day-old rice gives the best fried-rice texture. The source mentions using regular eggs in place of the egg-and-egg-white combination and garnishing with spring onion and sesame seeds.
Nutrition
These are estimates per serving, worked out from the ingredients.
- Calories
- 561
- Protein
- 49 g
- Carbs
- 68 g
- Fat
- 10 g
- Fiber
- 5 g
Where the calories come from
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