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High Protein Crispy Sweet and Sour Chicken Fried Rice
by Jalalsamfit
recipe medium Asian

High Protein Crispy Sweet and Sour Chicken Fried Rice

Crispy seasoned chicken tossed in a tangy sweet and sour pineapple-based sauce with onion, bell pepper, and pineapple chunks, served over egg fried rice. This dish combines two takeout favorites into one high-protein fitness meal.

15m Prep
25m Cook
40m Total
4 Servings
high-protein sweet-and-sour fried-rice chicken meal-prep asian pineapple

Ingredients

chicken
  • 500 g chicken breast (diced)
  • 0.5 tsp salt
  • 0.5 tsp black pepper
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 2 tbsp corn flour
  • 0.5 tsp baking powder
fried-rice
  • 150 g mixed vegetables
  • 2 whole eggs
  • 400 g cooked rice (leftover/cold)
  • 2 tbsp soy sauce
  • 1 tbsp oyster sauce
  • 1 tsp sesame oil
sweet-sour-sauce
  • 3 cloves garlic (minced)
  • 1 tsp fresh ginger (grated)
  • 120 ml pineapple juice
  • 1 tbsp honey
  • 2 tbsp tomato sauce
  • 1 tsp cornstarch (mixed with water)
  • 1 whole onion (diced)
  • 1 whole bell pepper (diced)
  • 100 g pineapple chunks

Steps

  1. 1
    Season chicken with salt, pepper, smoked paprika, garlic powder, corn flour, and baking powder. Mix well.
    ~5 min
  2. 2
    Get a pan on medium heat. Add mixed veg, cook for a minute before adding eggs. Keep stirring until scrambled.
    ~3 min
  3. 3
    Mix everything together, then add leftover cooked rice with soy sauce, oyster sauce, and sesame oil. Give it a good mix.
    ~3 min
  4. 4
    Cook the chicken on high heat for 10 minutes until golden and crispy. Set aside.
    ~10 min
  5. 5
    In the pan, add garlic and ginger, cook for a minute before adding pineapple juice, soy sauce, honey, tomato sauce, and cornstarch mixed with water. Let it thicken.
    ~4 min
  6. 6
    Add the crispy chicken back in with onion, bell pepper, and pineapple. Distribute into four equal servings, then serve and enjoy.

Nutrition (per serving)

480
Calories
40g
Protein
52g
Carbs
10g
Fat
4g
Fiber
Cultural Context
A fusion of Chinese-style sweet and sour chicken with fried rice, adapted for fitness enthusiasts by minimizing added sugars and using lean chicken breast for maximum protein.
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