Printable Recipe
20-Minute High-Protein Chicken Fried Rice
Felu’s 20-minute high-protein chicken fried rice combines jasmine rice, lean chicken breast, egg, peas and colourful vegetables in one filling serving. Soy sauce, garlic, ginger and optional MSG provide the savoury fried-rice flavour.
Prep time
5 minutes
Cook time
15 minutes
Yield
1
Ingredients
15
Steps
15
Filed under: dinner, chicken, fried rice, high protein, rice, stir fry.
Source channel: Felu - Fit by cooking
Key ingredients
uncooked jasmine rice, rinsed, water, for cooking the rice, small pinch salt, for the rice, skinless chicken breast, cut into bite-sized pieces, yellow onion, finely diced.
Ingredients
- 50 g uncooked jasmine rice, rinsed
- 120 ml water, for cooking the rice
- 1 small pinch salt, for the rice
- 180 g skinless chicken breast, cut into bite-sized pieces
- 50 g yellow onion, finely diced
- 50 g red bell pepper, finely diced
- 50 g carrot, finely diced
- 50 g frozen peas
- 1 large egg
- 20 g soy sauce (about 1 tablespoon plus 1 teaspoon)
- 1 teaspoon garlic paste (about 5 g)
- 1 teaspoon ginger paste (about 5 g)
- 1 tablespoon neutral cooking oil (15 ml), divided
- 1 small pinch MSG, optional
- Salt to taste, only if needed
Method
- Place the rice in a fine-mesh sieve and rinse it under cold running water for about 30 seconds, until the water becomes clearer.
- Add the rinsed rice, 120 ml water and a small pinch of salt to a small saucepan. Bring to a boil over high heat.
- As soon as the water boils, cover the saucepan, reduce the heat to low and simmer for 12 to 15 minutes, or until the water has been absorbed.
- Remove the rice from the heat, fluff it with a fork and leave it uncovered for 1 to 2 minutes so excess steam can escape.
- While the rice cooks, dice the onion, red pepper and carrot into small, evenly sized pieces. Cut the chicken into bite-sized pieces.
- Heat 1 teaspoon of the oil in a large non-stick frying pan or wok over medium-high heat.
- Add the chicken in a single layer and sear it for 30 to 40 seconds on each side. It will not yet be completely cooked. Transfer it to a clean plate.
- Reduce the heat to medium and add 2 teaspoons of the remaining oil. Add the onion, pepper and carrot and stir-fry for 3 to 4 minutes, until beginning to soften.
- Add the garlic and ginger pastes and stir-fry for about 20 seconds, taking care not to burn them.
- Add the cooked rice and stir-fry for 1 minute, breaking up any clumps.
- Push the rice and vegetables to one side of the pan. Add the final teaspoon of oil to the empty side and crack in the egg.
- Scramble the egg until completely set, then fold it through the rice and vegetables.
- Add the frozen peas and optional MSG and stir-fry for approximately 30 seconds.
- Return the chicken to the pan and add the soy sauce. Stir-fry for 2 to 3 minutes, until the chicken is fully cooked and reaches at least 75°C in its thickest pieces.
- Taste before adding any further salt, then transfer to a bowl and serve immediately.