Lighter Chicken Egg Foo Young Recipes

CHICKEN EGG FOO YOUNG

Chicken Egg Foo Young image

You'll never want to buy takeout again after tasting this delicious Chinese-inspired chicken omelette. It's so easy to make at home, and nutritious to boot. This speedy dish will soon become a family favourite.

Provided by Developed for CFC by Nancy Guppy, RD, MHSc

Yield 4

Number Of Ingredients 19

Ingredients

1 cup mung bean sprouts
8 egg(s)
2 tbsp mirin
or
2 tbsp sake
or
2 tbsp water
¾ cups green onion(s), sliced
¾ cups red pepper(s), diced
½ cup mushrooms, sliced
1 tbsp canola oil
1 cup chicken, cooked, diced
1 cup low-sodium chicken broth
1 tbsp hoisin sauce
1 tbsp soy sauce
0.25 tsp white pepper
0.5 tsp sesame oil, smoked
4 tsp cornstarch
3 tbsp water

Steps:

To make the sauce bring the chicken broth, hoisin sauce, soy sauce, white pepper and sesame oil to a boil.
Mix the cornstarch with cold water and whisk into broth, stirring quickly until it thickens. Keep warm on low heat while making the egg foo young.
Rinse the mung bean sprouts and drain thoroughly. Set aside.
Beat the eggs with the mirin (or water). Stir in ½ cup (125 mL) of the green onions, ½ cup (125 mL) of the sweet red pepper, sliced mushrooms and bean sprouts. Save ¼ cup (60 mL) of the red pepper and green onion to garnish when serving.
Heat a teaspoon (5 mL) of oil over medium-high heat in an 8 inch (20 cm) non-stick pan. When the pan is hot, pour in one third of the egg mixture - about a cup and a bit (300 mL). Sprinkle with ¼ cup (60 mL) diced cooked chicken. As the mixture sets at the edges, lift with spatula to allow uncooked egg to flow underneath. Cook until the bottom is set and golden. The top will be almost set at this point. Slide onto a plate. Invert and add back to pan and cook another minute. Slide onto warm plate. Repeat procedure using more oil to make three more omelettes, stacking them on plate as you go.
To serve, cut into four wedges and serve with the warm egg foo young sauce. Garnish with the rest of the red pepper and green onion.

Nutrition Facts :

EGG FOO YOUNG

Egg Foo Young image

This is an easy recipe to make at home. Green onion, celery, bean sprouts and shrimp sauteed in soy sauce and combined with egg.

Provided by sal

Categories World Cuisine Recipes Asian Chinese

Time 30m

Yield 4

Number Of Ingredients 10

Ingredients

1 teaspoon sesame oil
1 cup chopped onion
¼ cup chopped green onion
½ cup chopped celery
1 cup bean sprouts
¼ teaspoon cornstarch
½ pound shrimp, peeled, deveined and roughly chopped
2 tablespoons soy sauce
1 teaspoon salt
8 eggs, well beaten

Steps:

In a skillet over medium heat, heat sesame oil and lightly fry the onions, celery and sprouts. Stir in cornstarch and add shrimp, soy sauce and salt. Stir until well blended. Remove from heat and transfer to a bowl.
Return the pan to the heat, and add the beaten eggs. Fry the eggs while stirring gently. Return the vegetable and shrimp mixture to the pan while the eggs are still liquid. Finish frying until eggs are fully cooked.

Nutrition Facts : Calories 238.6 calories, Carbohydrate 7.7 g, Cholesterol 461.6 mg, Fat 12.1 g, Fiber 1.3 g, Protein 25.4 g, SaturatedFat 3.3 g, Sodium 1312.7 mg, Sugar 3.9 g

CHICKEN EGG FOO YOUNG

Chicken Egg Foo Young image

Great for mealtime or even meal prep!

Provided by Nicole

Categories Omelets

Time 25m

Yield 3

Number Of Ingredients 10

Ingredients

4 large eggs
4 ounces cooked, shredded chicken breast
½ cup chopped onion, or more to taste
½ cup chopped broccoli
1 tablespoon coconut aminos
½ teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon ground black pepper
2 tablespoons avocado oil, divided
1 stalk green onion, thinly sliced (green part only)

Steps:

Mix together eggs, cooked chicken, onion, broccoli, coconut aminos, garlic powder, salt, and pepper in a bowl.
Heat 1 tablespoon oil in a saute pan over medium-low heat. Add 1/3 of the egg mixture and cook for 2 to 3 minutes. Flip and cook the other side for 2 to 3 minutes. Repeat twice more to cook remaining 2 servings, adding remaining oil as needed.
Garnish servings with green onions.

Nutrition Facts : Calories 264.4 calories, Carbohydrate 5.8 g, Cholesterol 280.1 mg, Fat 17.4 g, Fiber 1.1 g, Protein 21 g, SaturatedFat 3.5 g, Sodium 511.5 mg, Sugar 2.1 g

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