Healthy High Protein Honey Garlic Chicken Fried Rice

Ingredients

• 1 lb Chicken Breast (skinless, boneless, diced into bite‑size pieces)
• 1 tsp Onion Powder (optional; can use fresh onion)
• 1 tsp Garlic Powder (optional; can use fresh minced garlic)
• 0.5 tsp Black Pepper (freshly ground)
• 5 tbsp Soy Sauce (low‑sodium preferred; divided between chicken, rice, and sauce)
• 2 tbsp Honey (raw honey preferred)
• 1 clove Garlic (minced)
• 1 tbsp Tomato Sauce (plain, not seasoned)
• 1 tsp Rice Vinegar (can substitute apple cider vinegar)
• 1 tsp Corn Flour (mixed with 2 tbsp water to form a slurry)
• 2 cups Frozen Mixed Vegetables (peas, carrots, corn mix)
• 2 large Eggs (beaten)
• 3 cups Cooked White Rice (day‑old, preferably jasmine or long grain)
• 2 stalks Spring Onion (separate white and green parts)
• 1 tsp Sesame Oil (toasted sesame oil for flavor)

Instructions

1. Season Chicken

   In a mixing bowl combine the diced chicken breast with onion powder, garlic powder, black pepper, and 2 tbsp soy sauce. Mix until all pieces are evenly coated and set aside.

   Time: PT5M

2. Prepare Honey Garlic Sauce

   In a small bowl whisk together honey, 2 tbsp soy sauce, minced garlic, tomato sauce, and rice vinegar until smooth.

   Time: PT3M

3. Cook Fried Rice

   Heat the large skillet over medium‑high heat. Add frozen mixed vegetables and stir‑fry for about 2 minutes. Push the veg to one side, add the beaten eggs and scramble until set. Stir in the white parts of the spring onion, then add the day‑old rice and drizzle 1 tbsp soy sauce. Stir‑fry until the rice is heated through and slightly crispy. Remove from heat and stir in the green parts of the spring onion and sesame oil.

   Time: PT10M

   Temperature: medium-high

4. Cook Chicken

   In the same skillet (or a clean one) heat medium‑high and add the seasoned chicken. Stir‑fry until the chicken is no longer pink and reaches an internal temperature of 165°F, about 5‑6 minutes.

   Time: PT6M

   Temperature: medium-high

5. Add Sauce and Thicken

   Pour the honey garlic sauce over the cooked chicken and stir to coat. In a separate cup mix the corn flour with 2 tbsp water to create a slurry. Lower the heat to low, add the slurry to the pan, and simmer for 5 minutes, stirring constantly until the sauce thickens.

   Time: PT7M

   Temperature: low

6. Combine and Serve

   Divide the fried rice onto serving plates and top each portion with the honey garlic chicken. Garnish with extra green onion if desired and serve immediately.

   Time: PT2M

Nutrition Facts

Calories

450

Protein

30g

Carbohydrates

45g

Fat

10g

Fiber

3g