# High Protein, Low Calorie Chicken Fried Rice

## Description
This recipe offers a high-protein, low-calorie version of classic chicken fried rice, perfect for meal prepping. It's designed to be a healthier alternative to takeout, providing a satisfying and flavorful meal.

## Quick Facts
- Calories: 633 per serving
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 5
- Difficulty: easy
- Cuisine: East Asian
- Health Score: 7.5/10

## Nutrition Per Serving
- Calories: 633
- Protein: 58g
- Carbohydrates: 47g
- Fat: 20g
- Fiber: 4g
- Sugar: 2g
- Sodium: 1000mg

## Dietary Information
This recipe is: Dairy-Free, Nut-Free

## Ingredients (5 servings)
- 708.75 gram boneless skinless chicken breast (25 oz, sliced thin and diced)
- 1 tablespoon garlic powder
- 5 tablespoon soy sauce (2 tbsp for marinade, 3 tbsp for rice)
- 1 tablespoon avocado oil
- 1 tablespoon sriracha
- 200 gram egg whites
- 3 unit whole eggs
- 300 gram mixed vegetables (frozen carrots, peas, mushrooms, and onions)
- 700 gram cooked rice (from 300g dry weight, ideally day-old/leftover)
- 3 tablespoon toasted sesame oil

## Instructions
1. Take 708.75 grams (25 oz) of boneless, skinless chicken breast, slice it thin, and then dice it into cubes.
2. Place the diced chicken into a bowl and marinate it with 1 tablespoon of garlic powder, 2 tablespoons of soy sauce, 1 tablespoon of avocado oil, and 1 tablespoon of sriracha. Mix well until the chicken is fully coated.
3. In a separate bowl, combine 200 grams of egg whites and 3 whole eggs. Whisk the mixture until fully combined.
4. Cook the marinated chicken in a pan over high heat in two batches, cooking each batch for 2 to 3 minutes per side until fully cooked and slightly browned. Remove the cooked chicken from the pan and set aside.
5. In the same pan, add 300 grams of mixed vegetables (such as frozen carrots, peas, mushrooms, and onions) and cook them through.
6. Once the vegetables are cooked, push them to one side of the pan and pour in the egg mixture. Scramble the eggs until fully cooked.
7. Add 700 grams of cooked rice (ideally day-old or leftover rice) to the pan with the vegetables and scrambled eggs. Mix everything together.
8. Pour in an additional 3 tablespoons of soy sauce and 3 tablespoons of toasted sesame oil over the rice mixture. Mix thoroughly to combine all ingredients and flavors.
9. Finally, add the cooked chicken back into the pan with the fried rice. Mix everything together one last time until well combined. The chicken fried rice is now ready to serve.

## Allergen Information
Contains: eggs, soy

## Tags
fried-rice, high-protein, low-calorie, meal-prep, comfort-food

## Source
Recipe by: Unknown
Video: https://youtube.com/shorts/VQA7RAldLC8?si=P4_hQr4wqxx4N-51

## Machine-Readable Data

### Recipe Metadata
```json
{
  "id": "4b86b223-9302-4c12-b538-f2af1128c472",
  "youtube_id": "VQA7RAldLC8",
  "title": "High Protein, Low Calorie Chicken Fried Rice",
  "cuisine_type": "East Asian",
  "meal_type": [
    "lunch",
    "dinner"
  ],
  "difficulty_level": "easy",
  "servings": 5,
  "prep_time_minutes": 15,
  "cook_time_minutes": 20,
  "total_time_minutes": 35,
  "health_score": 7.5,
  "created_at": "2025-07-10T21:51:24.000Z",
  "updated_at": "2025-07-10T21:51:24.000Z"
}
```

### Ingredients Data
```json
{
  "servings": 5,
  "ingredients": [
    {
      "name": "boneless skinless chicken breast",
      "amount": 708.75,
      "unit": "gram",
      "notes": "25 oz, sliced thin and diced"
    },
    {
      "name": "garlic powder",
      "amount": 1,
      "unit": "tablespoon",
      "notes": null
    },
    {
      "name": "soy sauce",
      "amount": 5,
      "unit": "tablespoon",
      "notes": "2 tbsp for marinade, 3 tbsp for rice"
    },
    {
      "name": "avocado oil",
      "amount": 1,
      "unit": "tablespoon",
      "notes": null
    },
    {
      "name": "sriracha",
      "amount": 1,
      "unit": "tablespoon",
      "notes": null
    },
    {
      "name": "egg whites",
      "amount": 200,
      "unit": "gram",
      "notes": null
    },
    {
      "name": "whole eggs",
      "amount": 3,
      "unit": "unit",
      "notes": null
    },
    {
      "name": "mixed vegetables",
      "amount": 300,
      "unit": "gram",
      "notes": "frozen carrots, peas, mushrooms, and onions"
    },
    {
      "name": "cooked rice",
      "amount": 700,
      "unit": "gram",
      "notes": "from 300g dry weight, ideally day-old/leftover"
    },
    {
      "name": "toasted sesame oil",
      "amount": 3,
      "unit": "tablespoon",
      "notes": null
    }
  ]
}
```

### Nutrition Data (per serving)
```json
{
  "calories": 633,
  "macros": {
    "protein_g": 58,
    "carbs_g": 47,
    "fat_g": 20,
    "fiber_g": 4,
    "sugar_g": 2,
    "sodium_mg": 1000
  },
  "dietary_tags": {
    "vegan": false,
    "vegetarian": false,
    "gluten_free": false,
    "dairy_free": true,
    "nut_free": true
  }
}
```

---
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