High protein fried rice

Fried rice

Fried rice is a very delicious meal that is cooked in 20 minutes and can be also made with over 50 gram of protein.

The usual recipe calls for leftover rice that was stored in the fridge for at least 24 hours and the reason is that leftover rice is dry and firm, which will prevent the rice from sticking and turn into mush. But as I write in Cangues the food lab, you can totally do this with fresh cooked rice.

If you do the following steps first, I will weigh 50 gram of rice that will be enough for one serving. Now you need to wash the rice, so you can either add water into the bowl and massage it for about a. Minute or so Or, and this is a bit easier, add the rice into a fine strainer and wash it under cold water for

about 30 seconds. Washing the rice is crucial, especially if you make it with fresh cooked rice because it will remove all the excess starch which will result in a less sticky and no mushy rice.

When adding this to the pan later on after washing, I will add this into a bowl followed up by 120 gram of water and a pinch of salt. This is the best ratio for my pot size that has a diameter of 18 centimeters or 7 inches. Now I place this on my stove on high heat and as soon it starts.

Boiling

Boiling I will close the lid and let it simmer for 12 to 15 minutes. After the rice is cooked, I will give it a stir and let it sit for about a minute or so without the lid on top, so that the remaining water will evaporate and the rice becomes as dry as possible.

You can also do this in a separate plate. So, during the cooking time of the rice, I will prepare one chicken breast that are already cut into rips.

This weighs 180 gram and I will also cut this again into bite sized pieces. Next is the sauce I will add into a glass 20 gram or two tablespoons of soy sauce if you want. Now you can add different kind of additional flavors like a teaspoon of rice vinegar, a teaspoon of hoisin or a teaspoon of got you junk to add some heat.

I would do the basic version with soy sauce only then I would prepare 50 grams of peace. These are frozen and also one whole egg and then it's time to cook. I will start with adding a touch of oil into a pan of medium high heat and then I will start frying the chicken breast.

Fried chicken 

First, I will fry this now for 30 to 40 seconds each side. This is just to get some color on the chicken to add some flavor and immediately remove it even if the chicken is still a bit raw. Remember that even if you remove the chicken from the heat this is still cooking on a plate.

So, if you already cook this through in your pan you will end up with dry and tough chicken. Now I will do an additional stat that is not very traditional but will at the ton of volume I will add vegetables. I would dice 1 yellow onion, one red bell pepper and also one carrot into roughly the same size as the.

 

Breast so everything will be incorporated nicely into the dish. So, I will add another touch of oil into the pan of medium heat. Add in the vegetables that I just cut and fry this now for three to four minutes and the occasional stirring until everything is softened and also has some nice color. 

Next are the aromatics, so I will add a teaspoon each of garlic paste and ginger paste. You can totally add grated garlic and ginger, but I'm loving these pastes right now and use them a lot. Mix everything and now I will add back in my cooked rice that should be done at this point and stir everything and keep frying for another.

 

A minute or so, then scrape everything to the side, add another touch of oil and crack in the egg. I will scramble this now inside the pan and then combine everything so that your rice gets coated with egg.

30 seconds later I will add my frozen peas. Keep frying for another 30 seconds or so just until they are thought and then I would add a pinch of MSG. The chicken breast will go back in and lastly, I will add my sauce.

Give it the last stir to combine everything and the dish is ready at the end. Always taste for salt. Mine is perfectly salted from the soy sauce and there you go the entire pan. Of food comes in with 627 calories, 69 grams of carbs, 16 grams of fat and 57 grams of protein.

And to serve this like a pro, add everything into a bowl, press the rice down, then place a plate on top, flip it and if you did everything right you should have a nice-looking fried rice meal. There you go. If you like this recipe, you will also like to see how to make a high protein chicken karma recipe, so click on this video and see you there.