Farmers’ Market Fried Rice

Farmers’ Market Fried Rice
Farmers’ Market Fried Rice
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Farmers’ Market Fried Rice

  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

Prep Time: 00:30
Total Time: 00:30

Community Rating:

Recipe Author: Eating Well

Dietary Considerations: Gluten Free, Good Source of Fiber, Heart Healthy, Low Saturated Fat, Low Sodium

  1. Ingredients & Instructions
  2. Nutritional Information
  3. Dietary Considerations

Ingredients

  • 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

Recipe Directions:

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.

Serving per recipe:

4 servings, about 1 1/2 cups each

Amount per serving:

  • Calories: 400
  • Carbohydrates: 60 g
  • Carbohydrate Servings: 3 1/2
  • Cholesterol: 93 mg
  • DietaryFiber: 7 g
  • Fat: 13 g
  • Monounsaturated Fat: 6 g
  • Potassium: 541 mg
  • Protein: 11 g
  • Saturated Fat: 3 g
  • Sodium: 471 mg
  1. Gluten Free
  2. Good Source of Fiber
  3. Heart Healthy
  4. Low Saturated Fat
  5. Low Sodium