Directions:
- Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1-2 seconds of contact.
- Swirl 2 teaspoons oil into the wok, making sure the bottom gets completely coated.
- Add beaten eggs and cook, tilting the pan to cover the surface as thinly as possible with egg to make a pancake.
- When the bottom is just beginning to brown and the pancake is just set, about 30 seconds to 1 minute, flip the pancake using a metal spatula and allow it to set for about 5 seconds.
- Transfer to a cutting board and let cool.
- Cut the pancake 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, decrease the heat to med-high and stir-fry until 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 rice, until it is heated through, 2 minutes.
- Sprinkle with cilantro, salt and pepper; add the egg pieces and toss to combine.
- 400 calories, 13 g fat, 60 g carb, 7 g fiber.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 440.03 Kcal (1842 kJ) | ||
| Calories from fat | 106.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.81g | 18% | |
|---|---|---|---|
| Cholesterol | 93mg | 31% | |
| Sodium | 491.38mg | 20% | |
| Potassium | 1797.9mg | 38% | |
| Total Carbs | 69.86g | 23% | |
| Sugars | 21.87g | 87% | |
| Dietary Fiber | 11.99g | 48% | |
| Protein | 17.46g | 35% | |
| Vitamin C | 101.4mg | 169% | |
| Iron | 3.1mg | 17% | |
| Calcium | 111.2mg | 11% | |
| Amount Per 100 g | |||
| Calories | 53 Kcal (222 kJ) | ||
| Calories from fat | 12.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.42g | 18% | |
|---|---|---|---|
| Cholesterol | 11.2mg | 31% | |
| Sodium | 59.19mg | 20% | |
| Potassium | 216.56mg | 38% | |
| Total Carbs | 8.41g | 23% | |
| Sugars | 2.63g | 87% | |
| Dietary Fiber | 1.44g | 48% | |
| Protein | 2.1g | 35% | |
| Vitamin C | 12.2mg | 169% | |
| Iron | 0.4mg | 17% | |
| Calcium | 13.4mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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