EATINGWELL: Winter vegetables in the wok
Fried rice with parsnips and Brussels sprouts. (Ken BurrisEatingWell / December 26, 2012)
Fried rice with parsnips and Brussels sprouts
Makes 4 servings, about 1 1/2 cups each.
Active Time: 30 minutes
Total Time: 30 minutes
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
1. 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.
2. 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: 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.
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 percent daily value), Magnesium (29 percent dv), Vitamin A (20 percent dv), Folate (17 percent dv), Potassium (15 percent dv)
Carbohydrate Servings: 3 1/2
Exchanges: 3 1/2 starch, 1/2 medium-fat meat, 2 fat
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at http://www.eatingwell.com.)