Healthy Honey Garlic Chicken Fried Rice

Ingredients

• 600 g Chicken breast (Diced; raw weight)
• 1.5 tsp Onion powder (For seasoning the chicken)
• 1.5 tsp Garlic powder (For seasoning the chicken)
• 1 tsp Black pepper (For seasoning the chicken)
• 35 ml Reduced-salt soy sauce (Kikkoman reduced-salt soy sauce; for the chicken marinade)
• 300 g Frozen mixed vegetables
• 2 Eggs (Or use 4 regular eggs instead of the eggs and egg whites listed here)
• 150 g Egg whites (Or use 4 regular eggs instead of the eggs and egg whites listed here)
• 30 g Spring onion (White part only; for the fried rice)
• 560 g Cooked white rice (Day-old cooked rice)
• 35 ml Soy sauce (For seasoning the fried rice)
• 15 g Spring onion (Green part only; added off the heat)
• 10 ml Sesame oil (For finishing the fried rice)
• 1 tsp Cornflour/cornstarch (Mixed with 80 ml water to thicken the sauce)
• 80 ml Water (For mixing with the cornflour/cornstarch)
• 65 g Honey (For the honey garlic sauce)
• 50 ml Soy sauce (For the honey garlic sauce)
• 8 Garlic (Diced; for the honey garlic sauce)
• 50 g Reduced-sugar ketchup/tomato sauce (For the honey garlic sauce)
• 20 ml Rice wine vinegar (For the honey garlic sauce)

Steps

1. 1

   Dice the raw chicken breast. Add it to a bowl with the onion powder, garlic powder, black pepper, and 35 ml soy sauce. Mix until the chicken is evenly seasoned, then set it aside.

2. 2

   Heat a pan over high heat. Add the frozen mixed vegetables and cook them in the pan.

3. 3

   Add the eggs and egg whites to the pan with the vegetables. Let them cook through, then mix the eggs and vegetables together.

4. 4

   Add the white part of the spring onion and mix it through the vegetables and eggs.

5. 5

   Add the day-old cooked white rice. Pour in the second 35 ml portion of soy sauce and mix until the rice is combined and seasoned.

6. 6

   Remove the fried rice from the heat. Add the green part of the spring onion and the sesame oil, then mix everything together.

7. 7

   In a bowl, combine the honey, 50 ml soy sauce, diced garlic, reduced-sugar ketchup or tomato sauce, and rice wine vinegar. Mix until the sauce is combined.

8. 8

   Cook the seasoned chicken in a pan over medium-high heat until it is cooked through.

9. 9

   Add the prepared honey garlic sauce to the cooked chicken and stir to coat it.

10. 10

    Mix the cornflour/cornstarch with 80 ml water, then add this slurry to the chicken and sauce. Lower the heat and let the mixture simmer for 5 minutes so the sauce thickens.

11. 11

    Divide the honey garlic chicken and fried rice equally into 4 servings and serve.

Notes

The source gives nutrition per serving as 543 calories, 67 g carbohydrates, 8 g fat, and 50 g protein. It specifies day-old cooked rice but does not provide a cooling or storage procedure. The listed egg-and-egg-white combination may be replaced with 4 regular eggs.

Nutrition per serving

• main
• meal prep
• high-protein
• fried rice
• chicken
• stovetop
• East Asian-inspired
• four servings