Veggie Fried Rice

 

Garden veggies never had it so good.

BY SUSIE MIDDLETON, Martha's Vineyard Magazine

Use this fried rice recipe as a template and make it with your choice of seasonal veggies. It’s especially good for using up small bits of leftover veggies in your fridge or as a destination for summer garden veggies.  I developed this recipe (based on my Gingery Fried Rice with Broccoli or Asparagus recipe) to help you reduce food waste in your kitchen, so don’t be shy about using thinly sliced broccoli, cauliflower, or Swiss Chard stems in this (in addition to florets and leaves). Radish tops or beet greens, thinly sliced, can go in, too. I always include a bit of either onion, bell pepper, or mushroom if I can, as those aromatic veggies give off moisture as they cook and help soften the other veggies. Green beans, asparagus, bok choy, okra – they’re all good! The photo at top shows a summer version with green beans, peppers, Fairy Tale eggplants and okra. The photo below shows a spring version with asparagus and chard stems.

Recently my stir-fry pan died and I've been temporarily using my large nonstick skillet instead. Since the skillet has more surface area, I'm finding I need a little bit more oil than I do with the stir-fry pan. Use your judgment and add what you think is best, but be judicious. 

I like to keep this rice vegetarian, but when I’m cooking for my carnivore, I add some diced ham into the pan with my vegetables when I begin the stir-fry.

If you’re in a rush or don’t have the ingredients for the little sauce, you can skip it and just add soy sauce (and maybe a squeeze of lemon or lime) to taste at the end.

Ingredients

For the sauce

• 1 tablespoon plus 1 teaspoon low-sodium soy sauce
• 2 teaspoons sherry or mirin
• 2 teaspoons Chinese oyster sauce
• 1 teaspoon brown sugar
• 1/4 teaspoon Asian chili-garlic sauce

For the rice

• 1 to 2 tablespoons vegetable oil (grapeseed is perfect for high-heat cooking)
• 2 generous cups thinly sliced or small diced vegetables (your choice, include a bit of onion or bell pepper)
• Kosher salt
• 2 to 3 teaspoons minced fresh garlic 
• 2 to 3 teaspoons minced fresh ginger (optional)
• 1/3 cup thinly sliced scallions or chives
• 2  to 2 ½ cups cold cooked short grain brown rice 
• 1 to 2 tablespoons chopped fresh parsley, mint, cilantro, or a combination
• 1 to 2 tablespoons toasted sesame seeds, toasted sliced almonds, chopped peanuts or any nuts  
• 1 egg, cooked into a flat omelet and cut into strips (optional)
• Lime or lemon wedges 

Instructions

For the sauce

1. In a small bowl, mix together the soy sauce, sherry or mirin, oyster sauce, 2 teaspoons water, brown sugar, and chili-garlic sauce.

For the rice

1. In a large (12-inch) nonstick stir-fry pan (or large nonstick skillet), heat the 1 tablespoon of oil over medium-high heat.

2. When the oil is hot, add the vegetables and 1/2 teaspoon salt, turn the heat to high, and cook, stirring, until the veggies are crisp-tender and all the pieces are lightly browned, about 4 to 6 minutes. Add a teaspoon or two more of oil if necessary.

3. Add the garlic, the ginger (if using), and half the scallions or chives. Stir-fry for 30 seconds to 1 minute.

4. Add the rice and cook, stirring and breaking the rice up with a spoon, until the rice is heated through, broken apart, and slightly “toasted” (you will hear it crackle), 1 to 2 minutes.

5. Carefully pour in half of the sauce, and stir until well incorporated. Immediately remove the pan from the heat. Taste and add a bit more sauce; you may not need it all.

6. Stir in the herbs and transfer the rice to a serving bowl or plates. Garnish with the remaining scallions, nuts, and egg strips (if using). Serve with lemon or lime wedges.

Garlic Parmesan Brussels Sprouts

Jazz up your Brussels Sprouts with a kick of garlic and freshly grated cheese - making this simple side dish one that the whole family will love!

Recipe Shorthand:

• Add the prepared Brussels sprouts to a sheet pan.
• Drizzle with olive oil.
• Add sliced garlic, grated Parmesan cheese, and season with salt and pepper.
• Toss to evenly coat.
• Roast at a high temperature until crispy and golden.

Recipe Overview:

•  Course:  Dinner
•  Cuisine:American
•  Prep Time: 5 min
•  Cook Time: 20 min
•  Total Time: 25 min
•  Servings: 4 servings
•  Calories: 167
•  Author: Erren Hart

Ingredients

• 1 pound Brussels Sprouts Cleaned and trimmed
• 3 cloves garlic peeled & sliced *See the notes section before starting
• ¼ cup Parmesan Cheese Freshly grated
• salt and freshly ground black pepper To taste
• 3 tablespoons good quality olive oil or for Keto, butter flavor coconut oil

Instructions

• Preheat the oven to 400°F/200°C.
• If needed, clean and trim the Brussels sprouts and cut them in halves and place them in an oven safe dish. Make sure to dry them very well before cooking.
• Add the garlic, Parmesan cheese, salt, and pepper, followed by the olive oil.  Toss to coat.
• Roast in the oven uncovered for 20-25 minutes until crisp, brown and caramelized on the outside and tender on the inside. Serve with more grated cheese.

Notes

• *This recipe makes very crispy garlic.  In some ovens, it could burn or become bitter.  If you are worried about the garlic getting too dark for your liking, slice it thin and add at the last 5-7 minutes of cooking time, coated in a little oil, and scattered around the pan.
• For less crispy cheese, add it for the last 10 minutes.
• To keep your sprouts from sticking, line your pan with nonstick foil or baking paper.
• Dry your Brussels sprouts well.   The drier they are, the crispier they’ll be. If washing, use paper towels to pat them dry or use a salad spinner to spin that liquid right off.
• For crisper sprouts, spread them out on the pan without too much touching. Overcrowding causes you to steam the Brussels sprouts instead of roasting them.
• Cut the sprouts into even-sized pieces if you want them to have a similar texture. 
• Be sure to start with a hot oven to help the sprouts crisp on the outside and soft on the inside.
• Brown is good. If you’ve never cooked Brussels sprouts this way, at first glance, you may think it looks burnt out of the oven, but once you taste it, you’ll know those little “burnt” areas are the best-tasting parts!
• When using untrimmed Brussels sprouts, trim off the dry part of the stem at the base of the sprout and any loose outer leaves. 
• For an extra caramelized area, place the sliced Brussels sprouts cut-side down on the pan.  This will give a larger browned surface area.
• Leave smaller sprouts whole to avoid overcooking.
• On smaller sprouts that don’t need to be halved, slice a cross in the stem (see the video). The stem is the toughest part of the Brussels sprout, and the cross allows them to cook at the same rate as the tender area.
• For an extra kick of flavor, try adding lemon zest before roasting and a squeeze of fresh lemon juice before serving.
• Be sure to taste and season well before serving.

Nutrition

• Calories: 167 | Carbohydrates: 11g | Protein: 6g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 120mg | Potassium: 450mg | Fiber: 4g | Sugar: 3g | Vitamin A: 899IU | Vitamin C: 97mg | Calcium: 119mg | Iron: 2mg