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Egg Foo Young Recipe
Jan 06, 2012 @ 5:00 PM
Posted by
Daily Value: 30%
Servings: 2
High-Fiber, Low-Carb
Vegetarian
Posted by
Nutrition
Cal/Serving: 592Daily Value: 30%
Servings: 2
High-Fiber, Low-Carb
Vegetarian
| Fat | 41g | 63% |
| Saturated | 13g | 66% |
| Trans | 1g | 0% |
| Carbs | 33g | 11% |
| Fiber | 6g | 26% |
| Sugars | 8g | 0% |
| Protein | 27g | 54% |
| Cholesterol | 589mg | 196% |
| Sodium | 679mg | 28% |
| Calcium | 151mg | 15% |
| Magnesium | 45mg | 11% |
| Potassium | 1643mg | 47% |
| Iron | 5mg | 26% |
| Zinc | 5mg | 32% |
| Vitamin A | 1458IU | 29% |
| Vitamin C | 26mg | 44% |
| Thiamin (B1) | 0mg | 31% |
| Riboflavin (B2) | 1mg | 52% |
| Niacin (B3) | 2mg | 11% |
| Vitamin B6 | 1mg | 46% |
| Folic Acid (B9) | 122µg | 31% |
| Vitamin B12 | 1µg | 23% |
| Vitamin D | 3µg | 1% |
| Vitamin E | 7mg | 34% |
| Vitamin K | 69µg | 86% |
| Fatty acids, total monounsaturated | 17g | 0% |
| Fatty acids, total polyunsaturated | 8g | 0% |
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Valaer Murray
What is egg foo young? A Chinese fritatta, basically. Plus, with a big helping of veggies, you get an easy, healthy meal that's a departure from your everyday omelette. Substitute any of the vegetables in this recipe for other favorites, like bean sprouts or steamed bok choy. Make it heartier by chopping up some cooked Chinese sausage, ham, or shrimp to add to the egg foo young mixture. To make a nice, rich egg foo young sauce, I made a simple roux and flavored it with soy sauce and rice wine vinegar, although a more traditional version uses broth and cornstarch for a gravy.
INGREDIENTS
For the egg foo young:
- 2 tablespoons canola oil
- 3 minced scallions
- 1/4 cup steamed cabbage, julienned
- 3 tablespoons minced bamboo shoots
- 3 tablespoons minced water chestnuts
- 6 eggs, preferably heirloom or organic
- 1 teaspoon soy sauce
- 1/2 teaspoon rice wine vinegar
- Pinch of Chinese five-spice powder
- Black pepper, to taste
For the egg foo young sauce:
- 2 tablespoons butter
- 2 tablespoons flour
- 1/4 cup water
- 2 teaspoons soy sauce
- 1 teaspoon rice wine vinegar
DIRECTIONS
For the egg foo young:
Heat 1 tablespoon of oil in a small skillet, and sauté the scallions for 1 minute before adding the rest of the vegetables, sautéeing for a few minutes on medium heat, but not browning. Remove the skillet from the heat and put aside.
Whisk together the eggs, soy sauce, vinegar, spice powder, and pepper. Add the cooked vegetables to the egg mixture, scraping the pan clean. Heat the remaining tablespoon of oil and pour in the egg mixture. Cook on very low heat until the bottom just starts to brown (about 5 minutes) then flip onto the other side (you can slide the egg foo young out of the skillet onto a plate then cover the uncooked side with the skillet and flip over).
For the egg foo young sauce:
Melt the butter in a saucepan over medium heat, turn the heat to low and whisk in the flour, making a simple roux. In a separate bowl, combine the water, soy sauce, and vinegar, and then slowly whisk into the roux until smooth, adding more water if neccessary. Remove from heat and pour over the egg foo young.
Recipe Details
Servings: 2Total time: 45 minutes
Cuisine: Chinese
Special Designations: Vegetarian, Gluten-free
