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High Protein Chicken Teriyaki Fried Rice
by Jalalsamfit
recipe medium Japanese-inspired

High Protein Chicken Teriyaki Fried Rice

Better-than-takeout chicken teriyaki fried rice made with soy-marinated chicken coated in a homemade honey garlic teriyaki sauce, stir-fried with vegetables, scrambled eggs, and leftover rice. Only 527 calories and packed with protein. A satisfying and flavorful meal prep option for the whole week.

15m Prep
25m Cook
40m Total
4 Servings
high-protein meal-prep teriyaki fried-rice chicken japanese-inspired better-than-takeout

Ingredients

chicken
  • 500 g chicken breast (cubed)
chicken marinade
  • 2 tbsp soy sauce
  • 1 tsp all-purpose seasoning
  • 1 tbsp olive oil
fried rice
  • 4 whole eggs
  • 80 g onion (chopped)
  • 1 tsp fresh ginger (minced)
  • 80 g carrots (diced)
  • 60 g peas
  • 60 g bean sprouts optional
  • 400 g cooked leftover rice
  • 1 tbsp oyster sauce
  • 20 g green onion (chopped)
teriyaki sauce
  • 3 tbsp light soy sauce
  • 2 tbsp honey
  • 3 cloves fresh garlic (minced)
  • 60 ml water
  • 1 tsp cornflour (cornstarch)

Steps

  1. 1
    Cube chicken and marinate with soy sauce, all-purpose seasoning, and olive oil until the color changes.
    ~3 min
  2. 2
    Mix light soy sauce, honey, fresh garlic, water, and cornflour to make the teriyaki sauce. Set aside.
    ~2 min
  3. 3
    Scramble eggs in a hot pan until fully cooked. Remove and set aside.
    ~3 min
  4. 4
    In the same pan, cook the chicken for 8 minutes until golden brown. Add teriyaki sauce and let it thicken. Set the chicken aside.
    ~10 min
  5. 5
    Add chopped onion, ginger, carrots, peas, and bean sprouts to the pan. Cook for 5 minutes.
    ~5 min
  6. 6
    Add leftover rice with more soy sauce and oyster sauce. Add the teriyaki chicken, scrambled eggs, and green onion. Mix well.
    Tip: Leftover cold rice works best for fried rice as it does not clump.
    ~4 min
  7. 7
    Distribute equally into four servings and enjoy.

Nutrition (per serving)

527
Calories
45g
Protein
55g
Carbs
10g
Fat
4g
Fiber
Cultural Context
Teriyaki fried rice is a fusion of Japanese teriyaki sauce with the Chinese technique of stir-frying leftover rice. It has become a popular fitness meal prep dish for its balance of protein, complex carbs, and bold umami flavor.
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Jalalsamfit
TASTIEST High Protein Chicken Teriyaki Fried Rice! Only 527 Calories #foodie #fitness
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