With the release of the Federal Government’s new Dietary Guidelines for 2015-2020 everyone is talking about cutting sugar consumption in half and reading labels. They also recommended that we eat more fruits and vegetables.
I guess for those of us who are devotees of farmers markets and healthy locally grown and produced food, this seems like old news. We already know to cut our sugar intake and as food author Michael Pollan says, “Eat (real) food. Not too much. Mostly plants.”
Here is a recipe that does just that! If you want to add some meat to it, that’s quite easy to do. A little bit of free-range, pasture-raised, grass-fed meat would go nicely with all those veggies!
Farmers Market Fried Rice
from Eating Well
- 2 teaspoons + 2 tablespoons peanut 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
- 4 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 reduced-sodium soy sauce
- 1/4 cup finely chopped fresh cilantro
- 1/4 teaspoon salt
- 1/4 teaspoon ground white pepper
- 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.
Not ready to go vegetarian? Try doing Meatless Mondays to cut down on your meat consumption and discover how delicious vegetarian dishes can be! And for the meat you do consume, skip the supermarket and buy local so that you get a healthier and a tastier product!