Farmers' Market Fried Rice
From EatingWell: September/October 2011
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.Add to lose it
- 2 teaspoons plus 2 tablespoons peanut oil or canola oil, divided
- 2 large eggs, beaten
- 2 tablespoons minced garlic
- 1/2 cup thinly sliced shallots
- 1 cup 1/4-inch diced, peeled and cored parsnips (see Tips)
- 4 medium Brussels sprouts, trimmed and sliced 1/4 inch thick
- 4 cups cold cooked brown rice (see Tips)
- 12 cherry tomatoes, halved or quartered (if large)
- 2 tablespoons reduced-sodium soy sauce
- 1/4 cup finely chopped fresh cilantro
- 1/4 teaspoon salt
- 1/4 teaspoon ground white pepper
- 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.
- 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
- To prep parsnips, peel with a vegetable peeler, then quarter lengthwise and cut out the fibrous, woody core with a paring knife before dicing.
- To make 4 cups cooked brown rice, bring 4 cups water and 2 cups brown rice to a boil in a large saucepan. Reduce heat to low, cover and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Let stand, covered, for 10 minutes. To cool, spread the cooked rice out on a large baking sheet and let stand until room temperature, then refrigerate until cold.
- Give grains a cooldown: To cool grains down quickly, spread them out on a foil-lined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.
Per serving: 400 calories; 13 g fat (3 g sat, 6 g mono); 93 mg cholesterol; 60 g carbohydrates; 0 g added sugars; 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)
Carbohydrate Servings: 3 1/2
Exchanges: 3 1/2 starch, 1/2 medium-fat meat, 2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Total Time
- 30 minutes or less
- Main Ingredient
- Vegetarian, other
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- September/October 2011