Cheap mealprep or I get touched
Cheap mealprep or I get touched 💔 is a easy Asian recipe that serves 5. 950 calories per serving. Recipe by Noel Deyzel on YouTube.
Prep: 15 min | Cook: 49 min | Total: 1 hr 19 min
Cost: $7.85 total, $1.57 per serving
Ingredients
- 10 large Eggs (beaten)
- 1 lb Chicken Breast (skinless, boneless, cut into 1‑inch cubes)
- 2 lb Long Grain White Rice (uncooked; yields about 8 cups cooked)
- 2 cup Mixed Vegetables (frozen peas and carrots or any green veg)
- 4 clove Garlic (minced (about 1 tbsp))
- 0.5 cup Soy Sauce (low‑sodium preferred)
- 2 tbsp Vegetable Oil (for stir‑fry)
- to taste Salt (optional, adjust with soy sauce)
- to taste Black Pepper (optional)
Instructions
Cook Rice
Rinse the rice under cold water until the water runs clear. Combine rice and 4 cups water in a saucepan, bring to a boil, then reduce to low, cover, and simmer 15‑18 minutes until water is absorbed and rice is tender. Remove from heat and let sit covered 5 minutes.
Time: PT20M
Temperature: Medium heat
Season and Cook Chicken
Pat chicken cubes dry, season with a pinch of salt and pepper. Heat 1 tbsp oil in the skillet over medium‑high heat, add chicken and stir‑fry 6‑8 minutes until golden and internal temperature reaches 165°F.
Time: PT10M
Temperature: Medium-high
Scramble Eggs
Push the cooked chicken to one side of the skillet. In a mixing bowl, beat the 10 eggs. Add a splash of oil if the pan looks dry, pour eggs into the empty side, and scramble gently until just set but still slightly runny.
Time: PT5M
Temperature: Medium
Add Garlic and Vegetables
Add the minced garlic to the pan, stir for 30 seconds until fragrant. Then add the mixed vegetables and stir‑fry 2‑3 minutes until heated through.
Time: PT4M
Temperature: Medium
Combine Rice and Seasonings
Add the cooked rice to the skillet, breaking up any clumps. Pour the soy sauce over the rice, stir‑fry everything together for 5 minutes, ensuring the rice is evenly coated and heated through.
Time: PT5M
Temperature: Medium-high
Portion Meal Prep
Divide the fried rice into five equal portions and place each into an airtight storage container. Allow to cool to room temperature before sealing and refrigerating.
Time: PT5M
Nutrition Facts
- Calories
- 950
- Protein
- 40 g
- Carbohydrates
- 130 g
- Fat
- 30 g
- Fiber
- 5 g
Dietary info: High‑protein, Gluten‑free if using tamari, Dairy‑free, Nut‑free
Allergens: Eggs, Soy
Ingredient Substitutions
- Instead of Eggs: Egg whites
- Instead of Chicken Breast: Turkey breast, Firm tofu
- Instead of Long Grain White Rice: Brown rice, Cauliflower rice
- Instead of Mixed Vegetables: Fresh mixed veg, Broccoli florets
- Instead of Garlic: Garlic powder (1 tsp)
- Instead of Soy Sauce: Tamari, Coconut aminos
- Instead of Vegetable Oil: Canola oil, Sesame oil (use half)
Equipment Needed
- Large Skillet or Wok
- Medium Saucepan with Lid
- Cutting Board
- Chef's Knife
- Mixing Bowl
- Spatula or Wooden Spoon
- Measuring Cups and Spoons
- Food Storage Containers
- Colander (optional for rinsing rice) (optional)
Critical Steps — Do Not Skip
- Cooking the rice to the proper texture
- Ensuring chicken reaches a safe internal temperature of 165°F
- Evenly coating the rice with soy sauce for flavor
Chef Tips from the Video
- Use day‑old rice or spread freshly cooked rice on a tray to cool quickly; it fries better.
- Add a teaspoon of toasted sesame oil at the end for a nutty aroma.
- Garnish each container with sliced green onions or cilantro for freshness.
Troubleshooting
Rice is too dry or clumpy
Add a splash of water or broth (1‑2 tbsp) while stir‑frying and continue cooking until moisture is absorbed.
Chicken is undercooked
Continue stir‑frying until the pieces are no longer pink and the internal temperature reaches 165°F.
Dish is bland
Add a little more soy sauce, a pinch of salt, or a drizzle of sesame oil for extra depth.
Storage
Refrigerator: Up to 4 days in airtight containers
Freezer: Up to 2 months; reheat from frozen or thaw overnight
Room temperature: Do not store at room temperature for more than 2 hours
Make-Ahead Tips
- Cool the fried rice completely before sealing containers to prevent condensation.
- Portions reheat well in the microwave (2‑3 minutes) or in a skillet with a splash of water.
- If freezing, portion into freezer‑safe bags and flatten for quicker thawing.
Frequently Asked Questions
What is the cultural significance and history of fried rice in Asian cuisine?
Fried rice originated in China as a way to repurpose leftover rice, turning it into a flavorful dish with added protein and vegetables. It spread throughout East and Southeast Asia, becoming a staple comfort food and a versatile base for regional variations.
What are the traditional regional variations of fried rice in Chinese cuisine?
In China, Cantonese fried rice often includes shrimp, peas, and a light soy sauce, while Yangzhou fried rice adds ham, carrots, and a sweeter soy glaze. Each region adjusts the protein, vegetables, and sauces to local tastes.
How is fried rice traditionally served in Chinese home cooking?
Fried rice is typically served as a main dish alongside soup or stir‑fried vegetables, and it can also appear as part of a larger banquet spread. It is eaten hot, often garnished with scallions and a drizzle of oil.
What occasions or celebrations feature fried rice in Asian cultures?
Fried rice is common at family gatherings, Lunar New Year celebrations, and street‑food festivals because it is quick, adaptable, and can feed many people economically.
What makes this high‑protein chicken & egg fried rice special in the context of budget meal‑prep?
The recipe combines inexpensive staples—rice, eggs, and a modest amount of chicken—to deliver 40 g of protein per serving for only $1.70, making it ideal for athletes, students, or anyone needing affordable nutrition.
What are the most common mistakes to avoid when making this high‑protein chicken & egg fried rice?
Common errors include overcooking the eggs (they become rubbery), using freshly cooked rice that sticks together, and under‑seasoning the dish. Use day‑old rice, scramble the eggs just until set, and taste for soy sauce balance.
Why does this recipe use soy sauce instead of oyster sauce for flavor?
Soy sauce provides a salty umami base that coats the rice evenly and keeps costs low. Oyster sauce adds sweetness and a thicker texture, which isn’t necessary for a lean, high‑protein meal‑prep focused on budget.
Can I make this chicken & egg fried rice ahead of time and how should I store it?
Yes, divide the cooked fried rice into airtight containers and refrigerate for up to four days. For longer storage, freeze the portions for up to two months and reheat directly from frozen or after thawing.
What texture and appearance should I look for when the fried rice is done cooking?
The rice should be lightly browned, each grain separate, and glossy from the soy sauce. The chicken pieces should be golden‑brown, and the scrambled eggs should be soft and evenly distributed throughout.
What does the YouTube channel Noel Deyzel specialize in?
The YouTube channel Noel Deyzel focuses on affordable, high‑protein meal‑prep ideas and fitness‑friendly cooking tutorials, often emphasizing cost‑effective ingredients and simple techniques for busy lifestyles.
How does the YouTube channel Noel Deyzel's approach to Asian‑inspired meal prep differ from other cooking channels?
Noel Deyzel prioritizes macro‑nutrient tracking and budget calculations, providing exact cost per serving and protein counts, whereas many other channels focus more on flavor exploration without detailed nutritional breakdowns.
Last updated: August 21, 2026
