Tandoori Chicken Wraps

Discover a delicious, Asian-inspired main course perfect for meal prep: Healthy High Protein Honey Garlic Chicken Fried Rice. This recipe blends tender, honey-glazed chicken with savory fried rice packed with vegetables and eggs for a nutritious meal that's both satisfying and easy to prepare.

Ingredients

🍗 600g diced chicken breast (raw)

🌰 1.5 tsp onion powder

🧄 1.5 tsp garlic powder + 8 garlic cloves (diced)

🌶️ 1 tsp black pepper

🧂 120ml soy sauce (35ml for chicken, 35ml for rice, 50ml for sauce)

🥕 300g frozen mixed vegetables (peas, carrots, corn)

🥚 2 whole eggs + 150g egg whites (or 4 eggs total)

🌿 45g spring onion (30g white part, 15g green part)

🍚 560g day-old cooked white rice

🌾 10ml sesame oil

🍯 65g honey

🍅 50g reduced sugar ketchup or tomato sauce

🍶 20ml rice wine vinegar

🌽 1 tsp cornflour/cornstarch mixed with 80ml water

Instructions

1- Marinate the Chicken:

• In a bowl, mix the diced chicken breast with onion powder, garlic powder, black pepper, and soy sauce.

• Set aside to let the flavors meld.

2- Prepare the Fried Rice Base:

• Heat a pan over high heat and add the frozen mixed vegetables.

• Pour in the eggs and egg whites.

• Stir and cook until scrambled and set.

3- Add Rice and Seasonings:

• Add the white part of the spring onions.

• Incorporate the day-old cooked white rice and pour in more soy sauce.

• Stir until well mixed and heated through.

4- Finish the Fried Rice:

• Remove from heat and add the green part of the spring onions and sesame oil.

• Mix thoroughly.

5- Prepare the Honey Garlic Sauce:

• In a bowl, combine honey, soy sauce, garlic, ketchup/tomato sauce, and rice wine vinegar.

• Stir until blended.

6- Cook the Chicken:

• Over medium-high heat, cook the marinated chicken for about 4 minutes on each side until golden-brown.

7- Glaze the Chicken:

• Pour the honey garlic sauce over the cooked chicken.

• Stir in the cornflour and water mixture and let it simmer on low heat for 5 minutes until the sauce thickens and coats the chicken.

8- Assemble the Dish:

• Distribute the chicken evenly over the fried rice.

• Garnish with fresh green spring onion and sesame seeds for added flavor and visual appeal.

9- Divide for Meal Prep:

• Portion the meal into 4 servings and transfer to meal prep containers for easy storage.

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings: 4 servings

Calories: 543

Protein: 50g

Carbohydrates: 67g

Fats: 8g

Equipment: Pan, mixing bowls, spatula, meal prep containers

Cooking Tips:

• Use day-old rice for the best fried rice texture.

• Alternate between white and green parts of spring onions to balance flavors.

• Ensure the honey garlic sauce thickens properly for a glossy finish.

#highprotein #mealprep #healthyrecipes #asianfood #easymeals #chickenrecipes #friedrice

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Healthy High Protein Honey Garlic Chicken Fried Rice

Tandoori Chicken Wraps