Egg Foo Young

Egg Foo Young
Valaer Murray

Ingredients

For the egg foo young

  • 2  tablespoons  canola oil
  • minced scallions
  • 1/4 cup  steamed cabbage, julienned
  • 3  tablespoons  minced bamboo shoots
  • 3 tablespoons  minced water chestnuts
  • 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

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. 

Click here to see What Are Heirloom Eggs?

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.

Nutrition

Calories per serving:

499 calories

Dietary restrictions:

Low Carb Sugar Conscious

Daily value:

25%

Servings:

2
  • Fat 80g 123%
  • Carbs 27g 9%
  • Saturated 26g 131%
  • Fiber 4g 14%
  • Trans 1g
  • Sugars 5g
  • Monounsaturated 35g
  • Polyunsaturated 15g
  • Protein 43g 86%
  • Cholesterol 1,177mg 392%
  • Sodium 1,320mg 55%
  • Calcium 233mg 23%
  • Magnesium 70mg 18%
  • Potassium 957mg 27%
  • Iron 7mg 37%
  • Zinc 5mg 32%
  • Phosphorus 698mg 100%
  • Vitamin A 698µg 78%
  • Vitamin C 17mg 28%
  • Thiamin (B1) 0mg 17%
  • Riboflavin (B2) 2mg 90%
  • Niacin (B3) 1mg 7%
  • Vitamin B6 1mg 37%
  • Folic Acid (B9) 190µg 48%
  • Vitamin B12 3µg 45%
  • Vitamin D 6µg 2%
  • Vitamin E 10mg 48%
  • Vitamin K 130µg 162%
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