High Protein Fried Rice Made In 20 Minutes

Ingredients

• 50 g Uncooked Rice (short‑grain or jasmine; rinse before cooking)
• 120 g Water (for cooking rice)
• 1 pinch Salt (for rice cooking)
• 180 g Chicken Breast (cut into strips then bite‑size pieces)
• 20 g Soy Sauce (about 2 tbsp; low‑sodium preferred)
• 1 tsp Rice Vinegar (optional flavor boost)
• 1 tsp Hoisin Sauce (optional, adds sweetness)
• 1 tsp Gochujang (optional, adds heat)
• 50 g Frozen Peas (thawed before adding)
• 1 large Egg (scrambled in the pan)
• 1 small Yellow Onion (diced; about 50 g)
• 1 small Red Bell Pepper (diced; about 50 g)
• 1 small Carrot (diced; about 50 g)
• 1 tsp Garlic Paste (can substitute with freshly grated garlic)
• 1 tsp Ginger Paste (can substitute with freshly grated ginger)
• 1 tbsp Vegetable Oil (for frying; use high‑heat oil)
• 1 pinch MSG (optional umami enhancer)

Instructions

1. Rinse the Rice

   Place the 50 g of uncooked rice in a fine mesh sieve and rinse under cold running water for about 30 seconds, massaging gently to remove excess starch.

   Time: PT1M

2. Cook the Rice

   Transfer the rinsed rice to a small bowl, add 120 g of water and a pinch of salt. Bring to a boil over high heat, then cover and simmer for 12‑15 minutes. After cooking, stir, remove the lid and let sit uncovered for 1 minute to evaporate remaining moisture.

   Time: PT14M

3. Prep the Chicken

   Take the 180 g chicken breast, already cut into strips, and cut again into bite‑size pieces.

   Time: PT2M

4. Mix the Sauce

   In a glass, combine 20 g (2 tbsp) soy sauce with optional 1 tsp rice vinegar, 1 tsp hoisin, or 1 tsp gochujang for extra flavor.

   Time: PT1M

5. Dice the Vegetables

   Dice one small yellow onion, one small red bell pepper, and one small carrot into pieces roughly the size of the chicken bites.

   Time: PT3M

6. Sear the Chicken Briefly

   Heat a touch of oil in the pan over medium‑high heat. Add the chicken pieces and fry for 30‑40 seconds per side just to develop color, then remove and set aside.

   Time: PT1M

7. Stir‑Fry the Vegetables

   Add another touch of oil to the same pan, lower to medium heat, and add the diced onion, bell pepper, and carrot. Cook, stirring occasionally, for 3‑4 minutes until softened and lightly browned.

   Time: PT4M

8. Add Aromatics

   Stir in 1 tsp garlic paste and 1 tsp ginger paste, mixing quickly for about 1 minute until fragrant.

   Time: PT1M

9. Incorporate the Cooked Rice

   Add the cooked rice to the pan, breaking up any clumps, and stir‑fry for about 1 minute so the rice absorbs the flavors.

   Time: PT1M

10. Scramble the Egg

    Push the rice mixture to one side, add a small splash of oil to the empty space, crack the egg and scramble it quickly. Once set, fold the egg into the rice.

    Time: PT30S

11. Add Peas and MSG

    Stir in the 50 g frozen peas (already thawed) and a pinch of MSG, cooking for another 30 seconds until the peas are heated through.

    Time: PT30S

12. Finish with Chicken and Sauce

    Return the seared chicken to the pan, pour the prepared soy‑sauce mixture over everything, and toss for 1 minute until the sauce coats the ingredients and the chicken finishes cooking.

    Time: PT1M

13. Plate and Flip (Optional)

    Transfer the fried rice to a serving bowl, press down gently, place a plate on top and flip to create a neat, compact mound.

    Time: PT1M

Nutrition Facts

Calories

627

Protein

57 g

Carbohydrates

69 g

Fat

16 g

Fiber

5 g

Ingredient Substitutions

• Instead of Uncooked Rice: Brown rice, Cauliflower rice
• Instead of Chicken Breast: Turkey breast, Firm tofu
• Instead of Soy Sauce: Tamari
• Instead of Frozen Peas: Fresh peas
• Instead of Egg: Egg whites
• Instead of Yellow Onion: White onion
• Instead of Red Bell Pepper: Yellow bell pepper
• Instead of Carrot: Parsnip
• Instead of Garlic Paste: Minced garlic
• Instead of Ginger Paste: Minced ginger
• Instead of Vegetable Oil: Canola oil, Peanut oil

Equipment Needed

• Fine Mesh Sieve
• Digital Kitchen Scale
• Small Bowl
• Saucepan (18 cm / 7 in)
• Frying Pan or Wok
• Cutting Board
• Chef's Knife
• Spatula or Wooden Spoon
• Plate for resting rice (optional)
• Serving Bowl

Critical Steps — Do Not Skip

• Rinse the rice thoroughly to remove excess starch.
• Use freshly cooked rice with a drying step to prevent mushiness.
• Briefly sear chicken only for color; finish cooking later to keep it tender.
• Cook vegetables until just softened to retain crunch.
• Add oil before each new ingredient to prevent sticking.
• Final flip for presentation (optional).

Chef Tips from the Video

• Day‑old rice is ideal; if using fresh rice, the extra drying step is essential.
• High heat and quick movements give the fried rice its characteristic slightly smoky flavor.
• Press the rice against the pan to create a thin crust before stirring for extra texture.
• A pinch of MSG enhances umami without adding extra salt.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days.

Freezer: Freeze in a freezer‑safe bag for up to 1 month; reheat in a skillet.

Room temperature: Not recommended; consume within 2 hours if left out.

Make-Ahead Tips

• Cook the rice a few hours ahead and refrigerate; the drying step works better with chilled rice.
• Pre‑dice all vegetables and store in a sealed container.
• Measure the sauce ingredients in a small jar for quick addition.
• You can pre‑cook the chicken and reheat it with the final sauce.

Frequently Asked Questions