Go Back

Healthy Honey Garlic Chicken Fried Rice

This healthy honey garlic chicken fried rice is a high protein meal prep recipe packed with juicy chicken, fluffy rice, vegetables, and a sweet savory garlic sauce. It’s easy to make, full of flavor, and perfect for quick lunches or dinners during the week.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 Servings
Course: lunch
Cuisine: Korean
Calories: 543
Ingredients Method Notes

Ingredients
  

Chicken
  • 600 g diced chicken breast
  • 1.5 tsp onion powder
  • 1.5 tsp garlic powder
  • 1 tsp black pepper
  • 35 ml soy sauce
Fried Rice
  • 300 g frozen mixed vegetables
  • 2 eggs
  • 150 g egg whites
  • 30 g spring onion white part
  • 560 g day old cooked white rice
  • 35 ml soy sauce
  • 15 g spring onion green part
  • 10 ml sesame oil
Cornflour Slurry
  • 1 tsp cornflour
  • 80 ml water
Honey Garlic Sauce
  • 65 g honey
  • 50 ml soy sauce
  • 8 garlic cloves minced
  • 50 g reduced sugar ketchup
  • 20 ml rice wine vinegar

Method
 

  1. Season diced chicken with onion powder, garlic powder, black pepper, and soy sauce. Set aside.
  2. Heat a large pan over high heat and add frozen mixed vegetables. Cook for a few minutes until softened.
  3. Add eggs and egg whites. Scramble together with the vegetables until fully cooked.
  4. Stir in the white part of the spring onions and day old cooked rice. Mix well.
  5. Add soy sauce and toss until the rice is heated through. Remove from heat and mix in sesame oil and green spring onions.
  6. In a bowl, whisk together honey, soy sauce, garlic, ketchup, and rice vinegar to make the sauce.
  7. Cook the chicken in a separate pan over medium high heat until fully cooked.
  8. Add the honey garlic sauce and stir.
  9. Mix cornflour with water and pour it into the pan to thicken the sauce. Let simmer for 5 minutes.
  10. Divide the fried rice and honey garlic chicken evenly into four servings.

Notes

  • Day old rice gives the best fried rice texture.
  • You can use chicken thighs instead of chicken breast if preferred.
  • Add chili flakes or sriracha if you like a little heat.
  • Do not overcrowd the pan when cooking chicken to ensure proper browning.

 

Nutrition (Per Serving)

 
Calories: 543
Carbohydrates: 67g
Protein: 50g
Fat: 8g