Go Back
Chicken fried rice with scrambled egg ribbons, peas and scallions in a dark bowl

High-Protein Chicken Fried Rice

Takeout-style fried rice flipped to a 38g protein meal with extra chicken breast, six eggs, and properly dry day-old rice.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 600
Ingredients Method

Ingredients
  

  • 500 g chicken breast about 1.1 lb, diced into 1.5cm pieces
  • 6 eggs beaten
  • 800 g cooked day-old rice about 4 cups, chilled overnight
  • 1 tsp cornstarch for the chicken
  • 4 tbsp soy sauce divided, 1 tbsp for the chicken
  • 2.5 tbsp neutral oil divided
  • 150 g frozen peas about 1 cup, no need to thaw
  • 3 scallions sliced, whites and greens separate
  • 1 tsp sesame oil
  • 0.5 tsp white pepper

Method
 

  1. Toss the diced chicken with the cornstarch and 1 tbsp soy sauce. Let it sit while you prep everything else. This quick velvet keeps lean breast meat tender through high heat.
  2. Break the cold rice up with wet hands so no clumps remain. Line everything up next to the stove; once the pan is hot this moves fast.
  3. Heat 1 tbsp oil in a wok or your widest pan over high heat until it shimmers hard. Spread the chicken in one layer and leave it for 90 seconds before stirring. Cook until just done, about 4 minutes, then scrape it out.
  4. Add half a tbsp of oil, pour in the eggs, and scramble until barely set, still glossy. Out they go with the chicken. Six eggs is double the usual amount, and it is doing as much for the protein count as the chicken.
  5. Add the last tbsp of oil and the scallion whites, then the rice. Stir-fry 3 to 4 minutes, pressing the rice against the hot metal and letting it sit in 20 second bursts so it toasts instead of steams.
  6. Add the peas, remaining soy sauce, and white pepper. Toss for a minute, then return the chicken and eggs and break the egg into ribbons as you toss.
  7. Kill the heat, stir through the sesame oil and scallion greens, and serve.