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Farmers’ Market Fried Rice

Farmers’ Market Fried Rice

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.


4 servings, about 1 1/2 cups each

Prep Time

30 minutes

Total Time

30 minutes


  • 2teaspoons plus 2 tablespoons peanut oil or canola oil, divided
  • 2large eggs, beaten
  • 2tablespoons minced garlic
  • 1/2cup thinly sliced shallots
  • 1cup 1/4-inch diced, peeled and cored parsnips
  • 4medium Brussels sprouts, trimmed and sliced 1/4 inch thick
  • 4cups cold cooked brown rice
  • 12cherry tomatoes, halved or quartered (if large)
  • 2tablespoons reduced-sodium soy sauce
  • 1/4cup finely chopped fresh cilantro
  • 1/4teaspoon salt
  • 1/4teaspoon 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.


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.

To prep parsnips, peel with a vegetable peeler, then quarter lengthwise and cut out the fibrous, woody core with a paring knife before cutting to desired shape.

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

Per serving (recipe makes 4 servings, about 1 1/2 cups each)

Calories 400kcal
Carbohydrate Total 60g
Total Sugars 5g
Added Sugars 0g
Fiber 7g
Total Fat 13g
Saturated Fat 3g
Mono Saturated Fat 6g
Cholesterol 93mg
Sodium 471mg
Protein 11g
Potassium 541mg
Calcium 76mg
Chromium 1mcg
Folate 69mcg
Omega-6 4g
Vitamin E 4mg
Zinc 2mg
Vitamin B3 4mg

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