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Egg Foo Yong Recipe

Karen C. Fitterer's kitchen rivals the finest Asian restaurant when she makes her healthy take on a Chinese-American favorite. “This egg foo yong a popular entree served to doctors at our medical center,” she reports from Portland, Oregon.

This recipe is:

Healthy

Diabetic Friendly

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Egg Foo Yong Recipe

Prep: 25 min. Cook: 25 min.

Yield: 4 Servings

25 25 50

Ingredients

1-1/4 cups chopped celery
1-1/4 cups chopped fresh mushrooms
1-1/4 cups canned bean sprouts, drained and chopped
1/3 cup chopped green onions
1/4 cup chopped onion
1/4 cup sliced water chestnuts
2 tablespoons canola oil
2-1/4 teaspoons reduced-sodium soy sauce
1/2 teaspoon garlic powder
1/4 teaspoon seasoned salt
4 eggs, beaten
2 egg whites, beaten
1/3 cup cracker meal
SAUCE:
1 tablespoon cornstarch
1 tablespoon sugar
1/4 cup cold water
1 cup vegetable broth
2 teaspoons cider vinegar
2 teaspoons reduced-sodium soy sauce
1 teaspoon browning sauce, optional
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon seasoned salt

Directions

In a large bowl, combine first 10 ingredients. Stir in eggs, egg whites and cracker meal. Drop by 1/2 cupfuls into a large nonstick skillet coated with cooking spray. Cook for 3-4 minutes on each side or until browned.
Meanwhile, for sauce, combine cornstarch and sugar in a saucepan; stir in water until smooth. Add broth, vinegar, soy sauce, browning sauce if desired and seasonings. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with egg foo yong. Yield: 4 servings.

Nutritional Facts 2 patties with 1/4 cup sauce equals 238 calories, 14 g fat (2 g saturated fat), 213 mg cholesterol, 939 mg sodium, 18 g carbohydrate, 3 g fiber, 11 g protein. Diabetic Exchanges: 2 fat, 1 lean meat, 1 vegetable, 1/2 starch.

Originally published as Egg Foo Yong in Light & Tasty August/September 2006, p53