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.
- 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
If you want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Main Ingredient
- Vegetarian, other
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- 30 minutes or less
- September/October 2011