Egg Foo Young

Egg Foo Young
Contributor
Egg Foo Young

Valaer Murray

Egg Foo Young

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:

364 kcal

Daily value:

18%

Servings:

2
  • Carbohydrate, by difference 24 g
  • Protein 8 g
  • Total lipid (fat) 28 g
  • Vitamin A, IU 1506 IU
  • Vitamin A, RAE 127 µg
  • Vitamin C, total ascorbic acid 4 mg
  • Vitamin E (alpha-tocopherol) 4 mg
  • Vitamin K (phylloquinone) 11 µg
  • Ash 2 g
  • Betaine 1 mg
  • Calcium, Ca 71 mg
  • Choline, total 19 mg
  • Fatty acids, total monounsaturated 17 g
  • Fatty acids, total polyunsaturated 4 g
  • Fatty acids, total saturated 3 g
  • Fatty acids, total trans 4 g
  • Fatty acids, total trans-monoenoic 3 g
  • Fiber, total dietary 3 g
  • Folate, DFE 45 µg
  • Folate, food 14 µg
  • Folate, total 33 µg
  • Folic acid 19 µg
  • Iron, Fe 4 mg
  • Magnesium, Mg 62 mg
  • Manganese, Mn 1 mg
  • Niacin 4 mg
  • Phosphorus, P 182 mg
  • Potassium, K 380 mg
  • Retinol 62 µg
  • Selenium, Se 7 µg
  • Sodium, Na 387 mg
  • Starch 12 g
  • Sucrose 5 g
  • Sugars, total 5 g
  • Tocopherol, gamma 2 mg
  • Water 90 g
  • Zinc, Zn 1 mg
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