High Protein Fried Rice Made In 20 Minutes
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- เผยแพร่เมื่อ 26 ก.ย. 2024
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Macros entire pan: 627calories, 69C, 16F, 57P
Jasmin rice 50g
chicken breast 180g
onion 1
red bell pepper 1
carrot 1
peas frozen 50g
egg 1
soy sauce 20g
garlic paste, ginger paste 1tsp each
msg, salt to taste
Directions:
Wash the rice under cold water. Cook it in a pot or rice cooker. After the rice is done, switch off the heat, remove the lid and let it sit for 1 minute so the water gets evaporated.
In the meantime dice vegetables. Cut chicken breast into bite-sized pieces. prepare egg, peas, and soy sauce.
Fry chicken breast on high heat for 30 seconds on each side. Don't overcook the chicken. Remove it from the pan. Add oil to the pan and add vegetables. Fry on medium heat for 3-4 minutes until soft. Add in garlic and ginger paste and keep frying for 20 seconds.
Add rice to the pan that should be done by now. Stir everything and fry for 1 minute. Make space in the pan, add oil and crack in the egg. Scramble the egg and then combine everything. Add frozen peas and keep frying for 30 seconds until they are thawed.
Add a pinch of MSG, and add back in the chicken and the soy sauce. Give everything a last stir. Taste for salt. Done!
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My cookbook: payhip.com/b/7ubMY
i just came here to make sure he washed the rice
Asian 😂
😂😂😂😂😂.
😂😂😂
😂😂😂😂😂
I've always thought of fried rice as an healthy meal I only make when I'm cheating. Tried this recipe today it was perfect (added 1tsp hoisen and red pepper flakes). I love your whole approach, have the foods you love only healthier. Can't wait for the book!
Thank you so much. I'm so happy that people realize this that you can make almost everything healthier
Your recipes are so easy and quick. I’ve been making all these at home and the beef burritos are my favorite so far. So easy! I’d buy your book!
Thank you, glad you like them
You can make the recipe easier and healthier. Don’t use hoisin and cochu. Don’t use peppers, disgusting, chilies. Chicken thigh way better and if you’re concerned about some chicken fat be real now :/ . Fry chicken, fry egg in chicken fat, remove the egg. Onions, carrots and frozen peas. Mix everything, soy sauce only around the pan! Done, easier, tastier and healthier cause you’re not using the housing cochu shit
@@SaulGoodman-Associates you seem to have some personal grudge against hoisin and gochuchang, is everything okay?
@@SaulGoodman-AssociatesFunny. I don't see any cooking videos on your channel.
I’m cooking for my husband, he’s training trying to lose weight and gain muscle. I’m loving your recipes, your clear explanation of ingredients and method of cooking. Thank you a lot!
You clearly love your husband! Best wishes to you guys!
Your husband obviously makes you feel as such but you should hear it again: you're a fantastic wife.
W wife ❤❤
Wifey material
Made this and it was fantastic! Went for fresh garlic and ginger and added some hoisin and worcester to the sauce because I had no msg and it tasted amazing, no additional salt or other spices needed!
When adding the sauce clear an area of the pan to get the sauces to caramelize a little bit before mixing it in. Also using a touch of sesame oil will help add some smoky flavor that you are missing from not cooking in super high heat.
Adding oil add calories ,
@@gabyhernandez4215 good
i also added 2 drops of sesame oil its so good
@@gabyhernandez4215 Some people need those calories.
Man I'm holding my breath for ur book 🤣
fr
Does the line start here?
@@johnengland7505 🤣🔥
Son of a bitch I’m in
Oh snap, is he making one?
I can also recommend using Chinese soy sauce instead of Japanese one and cooking with natural salt without fluoride. White pepper also fits this dish really good
This came just in time! Was planning to make fried rice this weekend for meal prep
Nice, hope you like it
I've never thought of cracking the egg and cooking it along with the rice in the same pan. That's genius and time saving.
Man, washing the rice with a fine strainer is such a good and obvious idea in hindsight. Will definitely do that going forward.
Yes, totally not a waste of water.
You can also substitute white rice with rice cauliflower. This low carb and low calorie alternative to rice. It is also suitable for those with pre-diabetics and diabetics.
I know but I like rice
A waaaaayyyyyy better option. Great call. I much prefer Will Tennyson's recipe with cauliflower rice. And it is so fast.
You are my hero haha. I love your recipes!! They have changed my life! I’ve already lost 6lbs from eating exclusively your recipes!
Thank you and good job on losing 6lbs :)
@@Felu thank you!!!
You're recipes are amazing !!!! Authentic, restaurant tasting meals. Thanks for what you do !
Thank you so much!
Is soy sauce healthy everyday?
I made this using your cauliflower rice recipe and it was delicious!
120g Chicken thighs
50g rice
100g cauliflower rice
80g Onion
8g gochujung
20g soy sauce
55g egg substitute
60g mixed veggies
Spray oil added calories to be safe
Total calories: 484
Filled the plate.
This guy just keeps smashing the recipes.. not all heros wear capes
Thank you!
FELU is FINALLY WASHING HIS RICE!!!!! I am proud of you, Felu!
This looks delicious!!! Gonna make a batch with tofu instead of chicken (because I forgot to take it out of the freezer 🤦🏻♀️😆), and frozen veg mix (because I’m lazy 😂). Thanks for the inspiration ❤️🙏🏼❤️
All readymade items like garlic paste contains preservatives to increase the shelf life, be aware, avoid preservatives, stay safe.
I just started dieting and wanted to try your recipe because I'm tired of eating rice. I fell in love with your recipe. It was very delicious. 😊
MSG! the God of Flavor!
Oh My God you did it right
This is great! I bought the cookbook too! So glad I found this channel!
Also, try adding oyster sauce! Its not rhat many calories but the taste is DEFINITELY worth it anyways
I've been making a lazy version of this for ages, making chicken breasts in the oven, 2 eggs in the microwave for 2 mins, cut up a tomato, onion, lemon cause I like the sour taste, extra veggies depending on the mood and then mix it all up with some nuts, parmesan cheese for extra protein and some soya sauce cause rice is always good with soya. Never bothered counting the macros but the protein should be sky high and its delicious :')
I did a variation on this and it turned out great, thanks Felu
Uncle Roger will disapprove of using fresh rice... overnight rice is almost a must!
Other than that, great recipe! thanks for sharing :)
Makes a huge difference if you do the same technique with soy sauce as you did the egg, you'll smell how the flavor changes and it gives it more depth but I mainly cook on flat tops with restraunt BTUs
That is actually a great tip. Thank you I will try this next time I make it
Black pepper is the real taste for any fried rice
In south India, we prepare a lot of things using left over rice, like Puliogere, Fried rice ( with veggies) , Masala rice, lemon rice , pudina rice... And lots more... It's delicious Nd nutritious 😍
Who asked tough?
I love fried rice. I usually prepare more rice than needed, to have leftovers on purpose, just for the next day's fried rice.
Remember, if you don't want youre fried rice to be sticky, you have to make sure that you fully cooked the eggs first before mixing it with the rest of the ingredients.
Thanks man! This will be my go to take to work lunches, I need calories, I’m in a bulk & just seems the cheapest thing around and tastes way better than just chicken & rice!
Is MSG healthy everyday?
Something I could do for a quick easy meal. Thanks for the recipe my man. Keep up with the videos!
Thank you!
This was amaaaaaaaazing. Tastes so good and 1 serving is so much food I couldn't eat everything while the macros are just gigantic lol.
This one was great!!!! More like these please..
FINALLY A RECIPE THAT HAS MSG
Very big fan
As a south east asian starting bodybuilder, i approve of this wonderful cooking and recipe 🔥🤘🏼
😉 brilliant! Next time I'll try to add the Gochujang directly to the soy sauce, never thought about that. I usually eat brown rice and it's also good when stir fried. An idea for some next videos: canned tuna (it's rich in protein and if you buy the one *without* oil it shouldn't be too fat as well). 🙏 amazing job Felu!
Thank you!
Probably the only man to ever use that specific scale to actually measure food
This video cam upon my algorithm. Can't wait to try it and I subscribed just now.
Hope you enjoy and welcome :)
Which dry spices can I use to replace soy sauce, ginger paste and msg (ginger in powder, paprika, pepper etc.) I'm not quite experienced in kitchen just yet and some advice would be very helpful. Maybe a video on certain meats and spices even.
Thanks for all the great recipes Felu! Can you please make a video on the pans and utensils that you use? Or give links to the specific pans and pots. Thanks!
this will be my next video. all Tools I recommend for a healthy lifestyle
Awesome! Thank you!
Yeah looking to upgrade and would love some advice on cooking pans ect
Isn't it uncooked chicken?
I have a small wok I enjoy making fried rice in and I think the idea of a high protein version is smart 💡 Great video
Split over two days. Perfect for meal plan!
If you are a German student like me, BELIEVE ME... This guy is a Life Saver.
You are not German lol
Tysm these recipes are great for weight loss and the sheet volume of them makes you full. Gj 👍🏽
So each to make with easily available ingredients, thank youuu
Wow. Nice and easy.
A Chinese colleague of mine said that they soak the rice for 24 hours before cooking, this is the secret of good rice.
Great recipe, taste is great next time i will add more ginger.
Msg makes everything taste delicious
Thank you
Can’t wait to try this in my new place
Minus the MSG. That’s a pure healthy recipe.
Why is MSG unhealthy?
Hey Felu, could u make a video about training with just dumbells?
I and a lot of my friends dont go to the gym and instead work out at home with dumbells and a bench.
Also i have a hard time training my Back or Triceps. Do you have any advice for that?
How to get 57g of protein using rice = Just put in 180g of Chicken.
200 IQ move.
Would avoid MSG - you may check Dr.Lustig‘s work on that.
Water is precious
so in other words:
"high protein fried rice" is simply rice with chicken and egg
Just eat the chicken breast and an egg if you want the protein. Its significantly faster
Looks delicious. I'll give it a try. Thank you
You should do this but for making it in bulk for meal prepping
I never thought id be taking cooking advice from Luigi :)
Looks good. Simple. Would eat.
I added a little Sriracha to this, and it was incredible
I love it man thank u for teaching
just cook rice and put it in the fridge for an hour. spread it out thin on a baking sheet over plastic wrap if youre feeling fancy. the 24 hour thing is nonsense.
can you do a pumpkin spice cake recipe? Like a banana bread, it's easy to meal prep for the week... and also a chocolate cake ! lots of anabolic chocolate cakes out there but none of them are good...
I'm actually trying to create a good chocolate cake. Not there yet but I think it will be done soon. Not sure about the pumpkin spice recipe tho
First thing first if your wanting a rice dish full of protein do not use white rice. Please use wild rice .it is higher in protein than regular rice and contains several important nutrients an impressive amount of antioxidants
Directions! Thanks for giving it a go! : )
Looks great, definitely trying this! Just one question - what's MSG and what does it add? I've heard it's what gives most (UK) Chinese takeaways their "addictive and moreish" flavours, but keen to know people's thoughts!
It's a flavour enhancer that functions very similarly to salt. It doesn't do much on its own, but makes things that already taste good really pop out. It's also what gives snacks likes Doritos that signature 'snack' flavour. As long as it's used in moderation (like salt) you are good to go.
Perfectly said!
Awesome thanks I am inspired now
I'm an idiot with cooking, if one wanted to use fresh garlic/ginger, about how much would I need as opposed to the paste?
Ooo I feel like a tofu variant would also be good!
What do you think about marinating the chicken with the sauce before you fry it?
Cant wait to try this one.. Great Video!!!
"I will do a step that isn't really traditional" - said while adding veggies to a non-stick pan instead of a wok. Honestly, buying a wok has made stir-fry and fried rice so much easier.
I have a wok and I never use it because making this dish in a non stick is much better on induction stove.
Fuiyoh! MSG, king of flavor
I just wanna ask will carrot be soft in short time?)
Funny story, I was told when washing rice you wash it until the water didn't come out cloudy so I stuck my rice in a bowl and put water in it and started washing rice.
I was washing the rice for about a hour and a half before my mother asked me what I was doing still washing the rice, I was washing the starch OUT of the rice.
when my mother told me to stop, my rice was *clear* because I washed so much starch out of it
An unpopular question, what's the size of that pan？ I scare buying a pan that's too big to handle or too small to hold my food
Recently started watching your channel and enjoying the videos, they've been really helpful in giving me ideas for fun and interesting meals! Quick question - When you say Rice 50g, do you mean uncooked/boiled/etc? (As in just as it is in a package) Or is it after you cook? I'm thinking it's after it's cooked but wanted to make sure.
Thank you and welcome. All of my measurements are always for raw/uncooked food.
@@Felu Thanks for taking the time to reply! Appreciate it :)
Hey Felu! I love your recipes but unfortunately I‘m a vegetarian. Is it possible to cook your delicious looking meals with chicken replacement products or would that totally change the macros/ calories/ taste.
Best greetings, a fan🧡
You can use tofu and do the exact same process like this recipe.
@@Felu thanks for the quick reply. I‘ll definitely give it a try!
Cold rice has a higher resistant starch content than freshly cooked rice, and it's better for you
The perfect amount of carbs 😏
Great Fried rice!
Recon if I make enough for 3 meals of this it will keep alright in the fridge?
Is it okay to use olive oil? And what about butter? Thanks!
Yummy😋
Thank you for sharing.
Love this ❤️
Can you microwave this at a later date? Looking to take some to work for my lunch.
Not bad, but for my country I would get about 41 g of protein if I had to use the chicken breast in saint lucia. keep up these videos
Try this with hot sauce & oyster sauce. Makes it pop more.
And if you refrigerate the rice over night and then make the dish heating up the rice in the wok stew when it's almost ready, you'll decrease the GI of the rice and make this an even healthier meal!
How do I meal prep this , like I’ve never understood how to know how much protein I’m having in each tub , because the chicken is obviously mixed in with the rice , so I’m guessing I cook chicken separate and weigh it into each tub then put the rest in ? Or just take the chicken pieces out and weigh them ?
Of course you added msg, you don't want to upset the man of the fried rice, uncle Roger! Hahahaha
Wo gibt es denn diese Knoblauch und Ingwer Pasten? Noch nie gesehen, aber klingt echt genial und praktisch wenn man beides nicht so oft braucht.
Auf Amazon gibt
Easy peasy lemon squeezy.