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.

Grace Young
Source: EatingWell Magazine, September/October 2011


Read the full recipe after the video.

Recipe Summary

30 mins


Ingredient Checklist


Instructions Checklist
  • 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.


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.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

400 calories; protein 10.9g; carbohydrates 60.2g; dietary fiber 6.8g; sugars 4.8g; fat 13.4g; saturated fat 2.7g; cholesterol 93mg; vitamin a iu 1009IU; vitamin c 32mg; folate 68.6mcg; calcium 76.2mg; iron 2.4mg; magnesium 114.8mg; potassium 541.4mg; sodium 471.5mg; thiamin 0.3mg.

Reviews (4)

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5 Ratings
  • 5 star values: 3
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
Parsnips and Brussell sprouts aren't decent this time of the year so I subbed a small bag of broccoli slaw veggies. I added more black pepper and chili flakes and a little more salt. It was excellent. Read More
Rating: 4 stars
Yum I used up some leftover take-out rice and assorted veggies in the fridge. I had turnips so I used those instead of parsnips I used a couple of canned tomatoes and added some fresh ginger. Great lunch!! Pros: great for using up leftovers Cons: none Read More
Rating: 5 stars
This is the best fried rice I've made yet. I used carrots instead of parsnips more Brussels sprouts fewer tomatoes and black pepper. I will absolutely be making this again. Read More
Rating: 4 stars
In a wok! This didn't wow my husband and me at first bite but it grew on us and the next day I was looking forward to leftovers. I'm not a big fan of parsnips though they weren't very noticeable surprisingly especially considering there were a 1.5 cups of them in there. I will definitely make this recipe again though I will probably swap out potatoes (possibly sweet) or maybe water chestnuts for the parsnips. I think this recipe can handle a lot of variation based on your preferences. I loved the Brussels sprouts and will add more of those next time I make it which will be soon. For more pictures check out my post: Pros: Quick-ish versatile Cons: Parsnips Read More