Chicken Fried Rice (High-Protein, Broccoli-Boosted)

Chicken fried rice with controlled rice quantity and lean protein.
Uses finely chopped broccoli to increase vegetable volume and onion for aromatics, with a soy-based sauce for clean, repeatable flavour.
Designed for meal prep with consistent portions, stable reheating, and suitability for fat-loss diets.

• ⏲️ Prep time: ~15 min
• 🍳 Cook time: ~18 min
• 🍽️ Servings: 4
• ❄️ Freezer-friendly (finished fried rice, portioned)

Ingredients

Chicken

• 600 g chicken breast, raw (diced 1.5–2 cm)
• 6 g cornflour
• 6 g soy sauce (taken from total soy sauce below)
• 2 g neutral oil (taken from total oil below)
• Black pepper (optional)

Sauce

• 24 g soy sauce (remaining; total soy sauce in recipe = 30 g)
• 6 g sugar (white or brown)
• 5 g rice vinegar or lime juice
• 2 g MSG (optional)
• 20 g water

Rice & Vegetables

• 360 g cooked white rice, cold (day-old preferred)
• 600 g broccoli, very finely chopped
• 400 g mixed vegetables (peas/carrots/corn)
• 120 g onion, finely diced
• 12 g garlic, finely chopped
• 10 g ginger, finely chopped

Eggs

• 200 g egg whites
• 2 large eggs (~100 g), beaten

Fats

• 8 g neutral oil (remaining; total neutral oil in recipe = 10 g)
• 5 g toasted sesame oil

Salt (overall)

• Optional; adjust at the end only if required

Directions

Chicken

1. Toss chicken with cornflour, 6 g soy sauce, 2 g oil, and pepper.
2. Preheat a wok or large nonstick pan until very hot.
3. Stir-fry chicken in a thin film of oil until just cooked; remove to a bowl.

Eggs

1. Add egg whites to the hot pan and scramble until just set; remove to the chicken bowl.
2. Add beaten whole eggs and scramble to soft curds; remove and reserve.

Vegetables & Aromatics

1. Add remaining neutral oil to the pan.
2. Add onion and fry 3–4 minutes until soft and lightly golden.
3. Add garlic and ginger; fry 20–30 s until fragrant.
4. Add mixed vegetables and stir-fry until hot and surface moisture evaporates.
5. Add chopped broccoli and fry until the pan looks dry again and steam subsides.

Rice

1. Add cold cooked rice.
2. Press and smear to break clumps.
3. Stir-fry until rice is fully hot and lightly toasted.

Finish

1. Return chicken, egg whites, and whole-egg curds to the pan.
2. Pour sauce around the edge of the pan; toss hard for 30–60 s until evenly coated.
3. Add sesame oil, toss briefly, and stop cooking.
4. Taste and adjust with a small splash of soy sauce or vinegar only if necessary.

Portioning & Storage

Per portion (plated):

• ~560 g cooked fried rice (¼ of the batch)

Storage

• Refrigerator: 4 days (cool rapidly; shallow containers).
• Freezer: 2 months (freeze individual portions, flattened).

Reheating

• Microwave covered until fully hot, then uncover and stir.
• Optional: finish 1–2 minutes in a hot pan to drive off moisture and restore fried texture.

Nutritional Information (Approximate)

(1 portion = 1/4 of batch, ~560 g; assumed cooked yield ~2,240 g total)

Sodium assumption: based on 30 g soy sauce total plus intrinsic sodium in chicken and eggs. Using reduced-sodium soy sauce lowers values materially.

Notes

• Finely chopped broccoli must be cooked until dry to avoid steaming the rice.
• Onion is cooked early to remove harsh sulfur notes and build sweetness.
• Egg whites increase protein density; whole eggs preserve flavour and visual cues.
• Low oil relies on high heat and moisture control; if heat is insufficient, increase neutral oil by 5 g.