4 servings
Serving size: about 1½ cups
Per serving: 400 calories
Ingredients:
- 2 teaspoons plus 2 tablespoons peanut oil or canola oil, divided
- 2 large eggs, beaten
- 2 tablespoons minced garlic
- ½ cup thinly sliced shallots
- 1 cup ¼-inch diced, peeled and cored parsnips
- 4 medium Brussels sprouts, trimmed and sliced ¼ inch thick
- 4 cups cold cooked brown rice
- 12 cherry tomatoes, halved or quartered (if large)
- 2 tablespoons reduced-sodium soy sauce
- ¼ cup finely chopped fresh cilantro
- ¼ teaspoon salt
- ¼ teaspoon ground white pepper
Instructions:
- 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.
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.
- 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.
Source: EatingWell
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