This high-protein chicken fried rice is better than takeout and perfect for meal prep — packed with lean chicken, fluffy rice, vegetables and bold Asian flavours, it reheats beautifully and makes an easy, healthy dinner for the week.
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👇 RECIPE (Full Written Version)
Serves: 5 | Prep Time: 15 Minutes | Cook Time: 20 Minutes | Total Time: 35 Minutes
Protein
800g (1.8lb) – Chicken Thigh, Boneless & Skinless, Diced
Salt & Pepper
3 – Eggs
4 – Egg Whites
Salt & Pepper
Rice
350g (1 ¾ Cups) – Jasmine Rice, Washed
600ml (600g) – Cold Water
Pinch of Salt
Vegetables
400g (14oz) – Frozen Mixed Vegetables (Carrots, Peas & Corn)
2 – Garlic Cloves, Finely Minced
4 – Spring Onions, Thinly Sliced
Sauce
2 Tbsp (30ml) – Light Soy Sauce
1 Tbsp (15ml) – Dark Soy Sauce
1 ½ Tbsp (22ml) – Oyster Sauce
1 Tbsp (15ml) – Shaoxing Wine
1 tsp (5ml) – Sesame Oil
Ground White Pepper
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#mealprep #mealprepideas #highprotein
21 Comments
Nice recipe. Apart from putting rice in the fridge, produces mould and bacteria very quickly. Forming Cancerogenic germs. 👀🍴🤮
Been watching you since shortly after the pandemic, and it's crazy to see how far your channel has come. I love all of your recipes and really thank you for how much you've helped me elevate my game in the kitchen.
It's better with a combination of Jasmine and Long Grain rices.
Trying this today. Replacing both soy sauces with coconut aminos though. Will report back.
Edit: turned out well! Could’ve used a little more of the sauce, I added a dash more of each. But I didn’t want to go crazy with the sauce just to try to keep it a little healthier. And used 4 whole eggs only. But I love it! Going to put this in the rotation
I have just tried it out and it is delightful. Thanks Chef Jack Ovens ❤
You should use a separate chopping board for chicken
Hey man! Was wondering what can I substitute instead of oyster sauce? Cheers
Hey Chef – what would you recommendation be for folks who are attempting to double up the recipe? Should I try and cooking double the ingredients in the same pot? Or will that lead to overcrowding?
Chicken fried rice. So you‘re telling me a chicken fried this rice?
Finally a good recipe for fried rice, I have been looking for something like this for so long!! Thank you chef.
how many times can rice be safely reheated? i only ask because youve cooked the rice initially, then let it cool before frying with the rest, then it gets reheated again when you have the meal ?
I only got four 450 ml containers from this recipe. Not sure what happened. It’s delicious though
yessss finally a rice bowl recipe
Try spam fried rice – just the same – fry the spam cubes off first…. lush!
this guy's voice gets deeper quieter and faster at the end of every sentence 😆
Thx Chef Jack!! Can't wait to make this instead of ordering takeout!! 😋😋
Your weight loss looks Great!! Congrats on your new physique. 😤😎
The eggs will be overcooked if you cook them that early, best if you cook them lightly first thing then add them to the whole mixture
Hi Jack, I'm sure you recognize my name by now. While the recipe looks great, I won't be making it for safety reasons. Keep up the good work!
Msg mate. You forgot the yum yum powder.
You will be born again and JESUS UNSTOPPABLE MIRACLE POWERFUL ViCTORY NAME WILL HELP YOU ALL AMEN and AMEN SHALOM
Any other ingriend to replace Oyster Sauce?