Farmers' Market Fried Rice |
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Prep Time: 30 Minutes Cook Time: 15 Minutes |
Ready In: 45 Minutes Servings: 4 |
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EatingWell Ingredients:
2 teaspoons peanut oil or 2 teaspoons canola oil |
2 tablespoons peanut oil or 2 tablespoons canola oil |
2 large eggs, beaten |
2 tablespoons minced garlic |
1/2 cup thinly sliced shallot |
1 cup diced peeled cored parsnip |
4 medium brussels sprouts, trimmed and sliced 1/4 inch thick |
4 cups cold cooked brown rice |
12 cherry tomatoes, halved (or quartered, if large) |
2 tablespoons low sodium soy sauce |
1/4 cup finely chopped cilantro |
1/4 teaspoon salt |
1/4 teaspoon white pepper |
Directions:
1. Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1-2 seconds of contact.
2. Swirl 2 teaspoons oil into the wok, making sure the bottom gets completely coated.
3. Add beaten eggs and cook, tilting the pan to cover the surface as thinly as possible with egg to make a pancake.
4. When the bottom is just beginning to brown and the pancake is just set, about 30 seconds to 1 minute, flip the pancake using a metal spatula and allow it to set for about 5 seconds.
5. Transfer to a cutting board and let cool.
6. Cut the pancake into bite-size pieces.
7. Swirl 1 tablespoon oil into the wok, add garlic and shallots and stir-fry, using a metal spatula, until fragrant, 10 seconds.
8. Add parsnips and Brussels sprouts, decrease the heat to med-high and stir-fry until vegetables are nearly cooked through, about 2 minutes.
9. Swirl in the remaining 1 tablespoon oil, add rice, tomatoes, and soy sauce and stir-fry, breaking up rice, until it is heated through, 2 minutes.
10. Sprinkle with cilantro, salt and pepper; add the egg pieces and toss to combine.
11. 400 calories, 13 g fat, 60 g carb, 7 g fiber.
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