Macro-Friendly, High Protein Chicken Fried Rice

Ingredients

• 1 lb Boneless Skinless Chicken Breast (thinly sliced then diced into ½‑inch cubes)
• 1 tsp Garlic Powder (for marinating chicken)
• 2 tbsp Soy Sauce (low‑sodium preferred)
• 1 tbsp Avocado Oil (divided: ½ tbsp for marinating, ½ tbsp for cooking)
• 1 tsp Sriracha (adds a mild heat to the chicken)
• 4 large Egg Whites (room temperature)
• 2 large Whole Eggs (room temperature)
• 2 cup Mixed Vegetables (frozen peas, carrots, corn, and green beans; thawed)
• 3 cup Cooked Rice (day‑old white or brown rice, chilled)
• 1 tsp Toasted Sesame Oil (adds authentic flavor at the end)

Instructions

1. Slice and Dice Chicken

   Place the chicken breast on a cutting board, slice it thinly, then dice into roughly ½‑inch cubes.

   Time: PT5M

2. Marinate Chicken

   In a medium bowl combine the chicken cubes with garlic powder, 1 tbsp soy sauce, ½ tbsp avocado oil, and 1 tsp sriracha. Toss to coat and let sit while you prep the rest.

   Time: PT5M

3. Prepare Egg Mixture

   In another bowl whisk together the 4 egg whites and 2 whole eggs until just combined.

   Time: PT2M

4. Cook Chicken in Batches

   Heat the skillet over high heat, add a splash of avocado oil, and cook the chicken in two batches – 2‑3 minutes per side until no longer pink.

   Time: PT5M

   Temperature: high

5. Stir‑Fry Vegetables

   Add the thawed mixed vegetables to the pan and stir‑fry for about 3 minutes until tender‑crisp.

   Time: PT3M

   Temperature: high

6. Scramble Eggs

   Push the vegetables to one side of the pan, pour in the egg mixture, and scramble until fully cooked but still moist.

   Time: PT2M

   Temperature: high

7. Add Rice and Seasonings

   Add the chilled cooked rice, the remaining 1 tbsp soy sauce, and 1 tsp toasted sesame oil. Stir‑fry, breaking up any clumps, for 3 minutes until the rice is heated through.

   Time: PT3M

   Temperature: high

8. Re‑Combine Chicken

   Return the cooked chicken to the pan, toss everything together, and heat for another 2 minutes.

   Time: PT2M

   Temperature: high

9. Portion for Meal Prep

   Divide the fried rice into five airtight containers. Let cool slightly before sealing and refrigerating.

   Time: PT5M

Nutrition Facts

Calories

500

Protein

35 g

Carbohydrates

45 g

Fat

12 g

Fiber

3 g