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Recipe: Farmers market fried rice

July 25, 2019 | Recipes | Healthy You

farmers market fried rice recipe

Take out, fake out fried rice

Make good use of your farmers market bounty with delicious fried rice. The veggies can be substituted for whatever is in season – zucchini or carrots would be great. If you don’t have a wok, then a large skillet will also work.

Serves 4


  • 2 teaspoons plus 2 tablespoons peanut oil or canola oil, divided
  • 2 large eggs, beaten
  • 2 tablespoons garlic, minced
  • 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 cooked brown rice that has been chilled (can also use leftover rice)
  • 12 cherry tomatoes, halved or quartered
  • 2 tablespoons reduced-sodium soy sauce
  • ¼ cup finely chopped fresh cilantro
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper


Heat a 14-inch flat-bottomed wok (or large skillet) 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 in the wok, add garlic and shallots and stir-fry, using a metal spatula, until fragrant or about 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 or about 2 minutes. Sprinkle with cilantro, salt and pepper; add the egg pieces and toss to combine.

Nutrition Facts (per serving):

400 calories, 13g fat, 60g carbohydrates, 7g fiber, 11g protein, 471mg sodium

Adapted from: Eating Well

Reviewed by PeaceHealth dietitians and nutritionists.