Welcome back to Khan in the Kitchen! ❤️
This is Episode 15 of my High-Protein Meal Series, and today we’re making a delicious High-Protein Chicken Fried Rice! 🍚🥢
This healthier homemade version is packed with chicken and vegetables while still giving you all the delicious Chinese flavors you love.
It’s quick, easy, filling and perfect for lunch or dinner.
📊 Approx. Nutrition
Per serving, assuming 2 servings:
🔥 Calories: ~430 kcal
💪 Protein: ~39g
Nutrition is approximate and can vary depending on the rice, chicken, sauces and amount of oil used.
🥣 Ingredients
* 300g chicken
* 300g cooked rice
* 1 tbsp chopped garlic
* 1 green onion — white part
* ½ cup green onion — green part
* 1 cup carrot
* 1 cup capsicum
* 1 cup cabbage
* Cooking spray/oil
🥢 Seasoning
* ½ tsp salt
* ¼ tsp black pepper
* ¼ tsp red chilli flakes
* 2 tbsp soy sauce
* 1 tbsp vinegar
* 1 tbsp chilli sauce
* ½ tsp black pepper
* ½ tsp white pepper
* ¼ tsp Chinese salt/MSG
👩🍳 Method
1. Heat a pan or wok on high heat and spray with a little oil.
2. Add 300g chicken, salt, black pepper and red chilli flakes.
3. Stir-fry until the chicken is completely cooked.
4. Add chopped garlic and the white part of the green onion. Stir-fry.
5. Add the carrot, capsicum and cabbage.
6. Cook on high heat, keeping the vegetables slightly crunchy.
7. Add 300g cooked rice.
8. Add soy sauce, vinegar, chilli sauce, black pepper, white pepper and MSG.
9. Toss everything together until well combined.
10. Add the green part of the green onion and give it one final toss.
11. Serve hot! 🍚
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