Honey Sesame Chicken Fried Rice by @_aussiefitness

40 min

7 servings

🍗

1.1 kg

Chicken breast

🥫

140 ml

Salt reduced soy sauce

🧄

7

Garlic cloves

⚫

0.5 tsp

Black pepper

🧅

1 tsp

Onion powder

🥔

100 g + 1 tsp

Potato starch

🥕

500 g

Frozen mixed vegetables

🥚

4

Eggs

🥚

200 g

Egg whites

🍚

980 g

Cooked white rice

🧅

20 g

Green onion

💧

60 ml

Water

🍬

100 g

Reduced sugar ketchup

🍚

25 ml

Rice wine vinegar

🫗

20 ml

Sesame oil

💧

80 ml

Cold water

🍯

80 g

Honey

  1. Add
    • Diced chicken breast
    • Salt reduced soy sauce
    • Garlic cloves

    Add the diced chicken breast to a bowl with salt reduced soy sauce, minced garlic, black pepper and onion powder, and mix well.

  2. Transfer
    • Diced chicken breast
    • Potato starch

    Transfer the chicken to a ziplock bag or container with the potato starch and shake until fully coated.

  3. Spread
    • Diced chicken breast
    • Sesame oil

    Spread the chicken onto a lined baking tray, spray with light cooking oil and air fry at 200°C/400°F for 14-18 minutes, flipping and spraying halfway, until golden and crispy.

  4. Cook
    • Frozen mixed vegetables
    • Green onion

    Meanwhile cook the frozen mixed vegetables in a pan over medium heat.

  5. Add
    • Eggs
    • Egg whites

    Add the eggs and egg whites to the pan and scramble until cooked through.

  6. Stir
    • Green onion
    • Cooked white rice
    • Salt reduced soy sauce

    Stir in the white part of the green onion, the cooked day old white rice and the salt reduced soy sauce.

  7. Add
    • Green onion

    Add the green green onion and mix well.

  8. Cook
    • Garlic cloves
    • Honey

    For the honey sesame sauce, cook the minced garlic briefly in a pan over medium heat.

  9. Add
    • Salt reduced soy sauce
    • Water
    • Reduced sugar ketchup

    Add the salt reduced soy sauce, water, ketchup and rice wine vinegar to the pan.

  10. Mix
    • Potato starch
    • Cold water

    In a small bowl mix the potato starch with 80ml cold water until smooth to make a slurry, then stir it into the sauce.

  11. Cook

    Cook the sauce until thickened.

  12. Add
    • Honey

    Remove the sauce from the heat, add the honey and sesame oil, and mix well.

  13. Coat
    • Diced chicken breast
    • Honey

    Coat the crispy chicken in the honey sesame sauce.

  14. Divide
    • Diced chicken breast
    • Cooked white rice
    • Honey

    Divide the honey sesame chicken and fried rice evenly into 7 servings for meal prep.

Honey Sesame Chicken Fried Rice by @_aussiefitness

40 min

7 servings

🍗

1.1 kg

Chicken breast

🥫

140 ml

Salt reduced soy sauce

🧄

7

Garlic cloves

⚫

0.5 tsp

Black pepper

🧅

1 tsp

Onion powder

🥔

100 g + 1 tsp

Potato starch

🥕

500 g

Frozen mixed vegetables

🥚

4

Eggs

🥚

200 g

Egg whites

🍚

980 g

Cooked white rice

🧅

20 g

Green onion

💧

60 ml

Water

🍬

100 g

Reduced sugar ketchup

🍚

25 ml

Rice wine vinegar

🫗

20 ml

Sesame oil

💧

80 ml

Cold water

🍯

80 g

Honey

Preparation Steps

  1. Step 1/14

    Add the diced chicken breast to a bowl with salt reduced soy sauce, minced garlic, black pepper and onion powder, and mix well.

    🍗Diced chicken breast
    🥫Salt reduced soy sauce
    🧄Garlic cloves
    ⚫Black pepper
    🧅Onion powder
    🥣Bowl

  2. Step 2/14

    Transfer the chicken to a ziplock bag or container with the potato starch and shake until fully coated.

    🍗Diced chicken breast
    🥔Potato starch
    Ziplock bag or container

  3. Step 3/14

    Spread the chicken onto a lined baking tray, spray with light cooking oil and air fry at 200°C/400°F for 14-18 minutes, flipping and spraying halfway, until golden and crispy.

    🍗Diced chicken breast
    🍳Baking tray

  4. Step 4/14

    Meanwhile cook the frozen mixed vegetables in a pan over medium heat.

    🥕Frozen mixed vegetables
    🍳Pan

  5. Step 5/14

    Add the eggs and egg whites to the pan and scramble until cooked through.

    🥚Eggs
    🥚Egg whites
    🍳Pan

  6. Step 6/14

    Stir in the white part of the green onion, the cooked day old white rice and the salt reduced soy sauce.

    🧅Green onion
    🍚Cooked white rice
    🥫Salt reduced soy sauce
    🍳Pan

  7. Step 7/14

    Add the green green onion and mix well.

    🧅Green onion
    🍳Pan

  8. Step 8/14

    For the honey sesame sauce, cook the minced garlic briefly in a pan over medium heat.

    🧄Garlic cloves
    🍳Pan

  9. Step 9/14

    Add the salt reduced soy sauce, water, ketchup and rice wine vinegar to the pan.

    🥫Salt reduced soy sauce
    💧Water
    🍬Reduced sugar ketchup
    🍚Rice wine vinegar
    🍳Pan

  10. Step 10/14

    In a small bowl mix the potato starch with 80ml cold water until smooth to make a slurry, then stir it into the sauce.

    🥔Potato starch
    💧Cold water
    🥣Bowl
    🥄Whisk or spatula

  11. Step 11/14

    Cook the sauce until thickened.

    🍳Pan

  12. Step 12/14

    Remove the sauce from the heat, add the honey and sesame oil, and mix well.

    🍯Honey
    🫗Sesame oil
    🍳Pan

  13. Step 13/14

    Coat the crispy chicken in the honey sesame sauce.

    🍗Diced chicken breast
    🍳Pan

  14. Step 14/14

    Divide the honey sesame chicken and fried rice evenly into 7 servings for meal prep.

    🍗Diced chicken breast
    🍚Cooked white rice
    🫙Meal prep containers

Composition

Ingredients

Types

Meat, Poultry, Condiments, Sauces, Vegetables, Spices, Starch, Eggs, Grains, Liquids, Oils, Sweeteners

Ingredients

Chicken breast, Salt reduced soy sauce, Garlic cloves, Black pepper, Onion powder, Potato starch, Frozen mixed vegetables, Eggs, Egg whites, Cooked white rice, Green onion, Water, Reduced sugar ketchup, Rice wine vinegar, Sesame oil, Cold water, Honey

Notes

Chicken breast (raw weight, diced), Salt reduced soy sauce (Kikkomans, for the chicken marinade), Garlic cloves (minced, for the chicken marinade), Potato starch (Tung Chun, for coating the chicken, for the slurry, mixed with 80ml cold water), Cooked white rice (day old), Water (for the honey sesame sauce)

Allergens

Gluten, Soy, Eggs, Sesame

Dietetics

Dietary regimen

Dairy-Free, Nut-Free, High-Protein

Calories

546 kcal

Macro nutrients

Protein: 51g, Carbohydrates: 66g, Fat: 7g, Fiber: 2g, Sugars: 14g

Nutritional Information

Minerals

Sodium: 980mg, Potassium: 650mg, Iron: 2.5mg, Calcium: 60mg

Vitamins

Vitamin A: 350µg, Vitamin B6: 1.1mg, Vitamin C: 8mg, Vitamin K: 20µg

Preparation

Time Information

Preparation

20 minutes

Cooking

20 minutes

Overall

40 minutes

Difficulty

Level

Medium (2/4)

Steps

14 steps

Equipments

Utensils

Bowl, Ziplock bag or container, Baking tray, Pan, Whisk or spatula, Meal prep containers

Appliances

Air fryer

Type

Type

Type Of Dish

Main Course

Occasions

Meal Prep, Everyday

Origin

Source

Platform

instagram

Original Creator

@_aussiefitness

Origin

Cuisine

Chinese, Asian

Geographic

to inform

Various

Aspect

Texture

Crispy, Sticky, Tender, Fluffy

Flavors

Sweet, Savory, Umami, Garlicky, Tangy

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

fridge : 4 days (store in an airtight container,cool to room temperature before refrigerating,reheat thoroughly before eating), freezer : 2 months (store in airtight freezer-safe containers,thaw in the fridge overnight before reheating)