High Protein Fried Rice Made In 20 Minutes

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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!
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel :)

[@Felu]

My Premium extra virgin olive oil: petrousaoil.com/en/products/extra-virgin-oliveoil My cookbook: payhip.com/b/7ubMY Nakiri style Knife: felu.co/products/the-felu-knife

[@zanzabar7878]

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!

[@Felu]

Thank you so much. I'm so happy that people realize this that you can make almost everything healthier

[@MrConstiii]

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!

[@noorhamad1067]

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!

[@kikireviews4990]

You clearly love your husband! Best wishes to you guys!

[@V0KAN]

Your husband obviously makes you feel as such but you should hear it again: you're a fantastic wife.

[@Badboislikeme]

W wife ❤❤

[@zivamayne]

Wifey material

[@stk206]

i just came here to make sure he washed the rice

[@mukeshsinha9543]

Asian 😂

[@donnadwarika6370]

😂😂😂😂😂.

[@wojak2616]

😂😂😂

[@tarasetlur7923]

😂😂😂😂😂

[@Shashashanna666]

😂😂😂

[@bobnewkirk7003]

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.

[@gabyhernandez4215]

Adding oil add calories ,

[@eimaj3185]

@@gabyhernandez4215 good

[@TheXxsuperxxchickxx]

i also added 2 drops of sesame oil its so good

[@drainedbladee4584]

@@gabyhernandez4215 Some people need those calories.

[@رزيئة]

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.

[@papafituae]

Man I'm holding my breath for ur book 🤣

[@Hunterfury_44]

fr

[@johnengland7505]

Does the line start here?

[@papafituae]

@@johnengland7505 🤣🔥

[@diderkamal1]

Son of a bitch I’m in

[@PhantomLink16]

Oh snap, is he making one?

[@MusaKnowsStuff]

FELU is FINALLY WASHING HIS RICE!!!!! I am proud of you, Felu!

[@davidhatton8109]

This guy just keeps smashing the recipes.. not all heros wear capes

[@Felu]

Thank you!

[@Tim1002-r7s]

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

[@jasonevansguitar]

You are my hero haha. I love your recipes!! They have changed my life! I’ve already lost 6lbs from eating exclusively your recipes!

[@Felu]

Thank you and good job on losing 6lbs :)

[@jasonevansguitar]

@@Felu thank you!!!

[@Thulle3]

Man, washing the rice with a fine strainer is such a good and obvious idea in hindsight. Will definitely do that going forward.

[@danielgouveia6378]

Yes, totally not a waste of water.

[@vinaykumar9002]

3:23 I think the recipe has way more protein than just 57 g. 180 g of chicken alone have around 55 g of protein.

[@samuelganslandtGrive]

no raw chicken has 21G/P per 100g so this gives 37.8g of protein.

[@NavyDave]

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.

[@gyurxi551]

A Chinese colleague of mine said that they soak the rice for 24 hours before cooking, this is the secret of good rice.

[@nebilsabo1386]

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.

[@Felu]

I know but I like rice

[@johnd2330]

A waaaaayyyyyy better option. Great call. I much prefer Will Tennyson's recipe with cauliflower rice. And it is so fast.

[@tumayhas1004]

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. 😊

[@woodsofchaos]

How to get 57g of protein using rice = Just put in 180g of Chicken. 200 IQ move.

[@subrmaan]

Probably the only man to ever use that specific scale to actually measure food

[@ShadowFungus]

As a south east asian starting bodybuilder, i approve of this wonderful cooking and recipe 🔥🤘🏼

[@ijtl999]

This came just in time! Was planning to make fried rice this weekend for meal prep

[@Felu]

Nice, hope you like it

[@FatalRage69]

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 :')

[@MrAnvith1993]

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 😍

[@toastvishal4546]

Who asked tough?

[@alfaelwafa4969]

MSG! the God of Flavor! Oh My God you did it right

[@amitrawat6957]

If you are a German student like me, BELIEVE ME... This guy is a Life Saver.

[@Joemamma-c1f]

You are not German lol

[@Lomhow]

FINALLY A RECIPE THAT HAS MSG Very big fan

[@liatb.566]

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 ❤️🙏🏼❤️

[@yichi1218]

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.

[@proequipments7210]

Black pepper is the real taste for any fried rice

[@swarupcodes]

Minus the MSG. That’s a pure healthy recipe.

[@lokevidu3161]

Why is MSG unhealthy?

[@drogonfly2659]

All readymade items like garlic paste contains preservatives to increase the shelf life, be aware, avoid preservatives, stay safe.

[@CastIronGinger]

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!

[@Lordofpeace88]

Uncle Roger will disapprove of using fresh rice... overnight rice is almost a must! Other than that, great recipe! thanks for sharing :)

[@a_fake_koala2528]

Also, try adding oyster sauce! Its not rhat many calories but the taste is DEFINITELY worth it anyways

[@fheering]

I love fried rice. I usually prepare more rice than needed, to have leftovers on purpose, just for the next day's fried rice.

[@hanky989]

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.

[@frankbob4043]

Don't let uncle roger review your fried rice, he will destroy your channel. Awesome vid!

[@Brucee_97]

Amazing 🤩 I like the Amzchef stove. I never seen that before

[@pushpakabnave02]

You're a life saver man❤

[@christopheralleman8373]

I did a variation on this and it turned out great, thanks Felu

[@konradsas5710]

Great recipe, taste is great next time i will add more ginger.

[@F1withDipak]

This one was great!!!! More like these please..

[@damianryan3791]

This video cam upon my algorithm. Can't wait to try it and I subscribed just now.

[@Felu]

Hope you enjoy and welcome :)

[@robz4825]

You're recipes are amazing !!!! Authentic, restaurant tasting meals. Thanks for what you do !

[@Felu]

Thank you so much!

[@gtrfreak]

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

[@DieToW1n]

Awesome, will be trying this one next week. I genuinely appreciate your recipes, have been using 2-3 as weekly meals!

[@Felu]

Thank you :)

[@bigbird4481]

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

[@jrm6714]

Just waiting for Uncle Roger to discover this video like 🍿 I‘m pretty sure he’d judge your recipe good tho (better than Jamie Oliver‘s for sure lol) - can’t wait to try your take this Sunday as a meal prep for the following week, thank you! Might swap out the onion for green onion in one batch

[@Felu]

Haha he would roast me

[@EKk0522]

Use feeling why are u weigh ingriedients 👌🏼🤣😤🤬

[@MLGBGermany]

😉 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!

[@Felu]

Thank you!

[@GrantKilburn]

Fantastic recipe. Well explained. Thank you, sir. Love from 🇬🇧

[@iamdarryl]

Something I could do for a quick easy meal. Thanks for the recipe my man. Keep up with the videos!

[@Felu]

Thank you!

[@Southerncanada]

Can’t wait to try this in my new place

[@rparinpuia3678]

Just use pressure cooker to cook rice 🤣🤣🫡, it will taste better + it will take around 5mins haha

[@sahoiv]

Tysm these recipes are great for weight loss and the sheet volume of them makes you full. Gj 👍🏽

[@orkleth]

"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.

[@Felu]

I have a wok and I never use it because making this dish in a non stick is much better on induction stove.

[@kaweka260]

Split over two days. Perfect for meal plan!

[@gopainfree]

So each to make with easily available ingredients, thank youuu

[@CraftyLemons]

I never thought id be taking cooking advice from Luigi :)

[@justme2810]

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.

[@Bromag118]

You should do this but for making it in bulk for meal prepping

[@alis5323]

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!

[@Felu]

this will be my next video. all Tools I recommend for a healthy lifestyle

[@alis5323]

Awesome! Thank you!

[@orders69pizzas30]

Yeah looking to upgrade and would love some advice on cooking pans ect

[@Real_Matt]

fantastic receipe bro.

[@TheEpicSpire]

i want uncle roger to review this. i'm sure he'd cry a lot, but in the end, he may approve it.

[@COLT_Chris]

Of course you added msg, you don't want to upset the man of the fried rice, uncle Roger! Hahahaha

[@jfn467]

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!

[@KettleWarrior]

Looks delicious. I'll give it a try. Thank you

[@heartbeatpoetry7704]

What do you think about marinating the chicken with the sauce before you fry it?

[@DanielBouchez]

Water is precious

[@somecharacter01]

Ooo I feel like a tofu variant would also be good!

[@cekomeko4694]

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?

[@amaliacoria3063]

Cold rice has a higher resistant starch content than freshly cooked rice, and it's better for you

[@nagistratos]

Uncle Roger needs to see this

[@thejudge-kv2jk]

Can you microwave this at a later date? Looking to take some to work for my lunch.

[@peter9011]

Recon if I make enough for 3 meals of this it will keep alright in the fridge?

[@hanxa_dj]

Is MSG healthy everyday?

[@georgemarbaniang-ix3rj]

I love it man thank u for teaching

[@dancevoyager]

Love it! How many people is this for? Like, If I wanted to make 4 dishes, what are the amounts, thank you :D

[@moose5445]

Directions! Thanks for giving it a go! : )

[@agontop1]

Cant wait to try this one.. Great Video!!!

[@pankajkarmakar7782]

😅😅👌🤣 Now I am getting confidence of preparing fried rice.. Or else buy it from outside.

[@neolastic710]

this recipe looks really good. are you interested in uncle title by any chance ?🤣🤣

[@Felu]

haha but I will never get one without a rice cooker

[@adamjones1641]

I added a little Sriracha to this, and it was incredible

[@vladek1706]

Msg makes everything taste delicious

[@6ut9f]

is msg safe to use daily?

[@MrSete15]

Definitely making this 👍👍

[@Top_10_Guy]

Awesome thanks I am inspired now

[@adoniscartel9104]

Great recipe as usual!!

[@Felu]

Thank you :)

[@ShinyArjunSingh]

Nice one, Subscribed. Please keep'em comin...

[@serdarekid]

Fuiyoh! MSG, king of flavor

[@69Vide0S]

Can i drain the access water after rice is cooked?

[@elemair9210]

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...

[@Felu]

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

[@tobey_20]

Felu is the goat

[@raditz9676]

I always forget to add but not this time! Buying an oil spray bottle and bottled olive oil is lightyears cheaper than the spray you use (at least in my country). I have to add I bought 3 different types and two were useless, yet the 3rd was kinda OK. Didn't try any amazon item though, there's many there.

[@Felu]

I buy mine on amazon and i don't think that it's expensive given the fact that it last 6 weeks or something

[@Freedom_84]

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

[@akhil1996kc]

Is it okay to use olive oil? And what about butter? Thanks!

[@sarayan.3467]

How are the peas ready? Are American peas different 😅

[@anthonybeattie4222]

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

[@zhanelgarifullina8503]

I just wanna ask will carrot be soft in short time?)

[@barbarabeharrywatley9478]

Yummy😋 Thank you for sharing. Love this ❤️