Farmers' Market Fried Rice

Farmers' Market Fried Rice

This fried rice recipe features a fall mixture of sliced Brussels sprouts and parsnips, but feel free to use whatever is fresh and in season. This recipe works best in a wok— a skillet is too small for the volume of food and requires more oil to prevent sticking. Always use cold cooked rice, otherwise the fried rice will be gummy and sticky.

From EatingWell: September/October 2011
Yield: 4 servings, about 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 2 teaspoons plus 2 tablespoons peanut oil or canola oil, divided
  2. 2 large eggs, beaten
  3. 2 tablespoons minced garlic
  4. 1/2 cup thinly sliced shallots
  5. 1 cup 1/4-inch diced, peeled and cored parsnips (see Tips)
  6. 4 medium Brussels sprouts, trimmed and sliced 1/4 inch thick
  7. 4 cups cold cooked brown rice (see Tips)
  8. 12 cherry tomatoes, halved or quartered (if large)
  9. 2 tablespoons reduced-sodium soy sauce
  10. 1/4 cup finely chopped fresh cilantro
  11. 1/4 teaspoon salt
  12. 1/4 teaspoon ground white pepper

Preparation

  1. Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 2 teaspoons oil, coating the bottom completely. Add beaten eggs and cook, tilting to cover the surface as thinly as possible to make an egg pancake. When the pancake is just set, 30 seconds to 1 minute, flip using a metal spatula and allow it to set for about 5 seconds. Transfer to a cutting board. Cut into bite-size pieces.
  2. Swirl 1 tablespoon oil into the wok, add garlic and shallots and stir-fry, using a metal spatula, until fragrant, 10 seconds. Add parsnips and Brussels sprouts, reduce the heat to medium-high and stir-fry until the vegetables are nearly cooked through, about 2 minutes. Swirl in the remaining 1 tablespoon oil, add rice, tomatoes and soy sauce and stir-fry, breaking up the rice, until heated through, 2 minutes. Sprinkle with cilantro, salt and pepper; add the egg pieces and toss to combine.

Tips & Notes

Nutrition

Nutrition Per Serving: 400 calories; 13 g fat (3 g sat, 6 g mono); 93 mg cholesterol; 60 g carbohydrates; 11 g protein; 7 g fiber; 471 mg sodium; 541 mg potassium.

Nutrition Bonus: Vitamin C (53% daily value), Magnesium (29% dv), Vitamin A (20% dv), Folate (17% dv), Potassium (15% dv)

3 1/2 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1/2 medium-fat meat, 2 fat