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Egg Foo Yong with Sauce Recipe

"I'm trying to cut back on meat and have to watch my cholesterol, so I eliminated the meat in this recipe and used egg substitute," explains Rochelle Higgins of Fredericksburg, Virginia. "The patties are easy to make and reheat nicely in the microwave."

This recipe is:

Healthy

Quick

Diabetic Friendly

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Egg Foo Yong with Sauce Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

15 15 30

Ingredients

4 teaspoons cornstarch
1 tablespoon sugar
2 teaspoons grated fresh gingerroot
1 cup reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
2 tablespoons sherry or apple juice
EGG FOO YONG:
1-1/2 cups egg substitute
1/4 cup chopped green onions
2 cups canned bean sprouts, rinsed and drained
1 can (8 ounces) water chestnuts, drained and chopped
1 can (4 ounces) mushroom stems and pieces, drained
1/4 teaspoon salt
1/8 teaspoon Chinese five spice
2 tablespoons canola oil

Directions

In a small saucepan, combine the cornstarch, sugar and ginger. Stir in broth until smooth. Add soy sauce and sherry or apple juice. Bring to a boil; cook and stir for 2-3 minutes or until thickened. Remove from the heat; set aside.
In a bowl, combine egg substitute and onions; let stand for 10 minutes. Add bean sprouts, water chestnuts, mushrooms, salt and Chinese five spice; mix well.
In a nonstick skillet, heat the oil. Drop batter by 1/4 cupfuls into oil. Cook until golden brown, about 2 to 2-1/2 minutes on each side. Serve with sauce. Yield: 4 servings.

Nutritional Analysis: One serving (3 patties and 1/4 cup sauce) equals 209 calories, 10 g fat (1 g saturated fat), 1 mg cholesterol, 955 mg sodium, 14 g carbohydrate, 3 g fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat, 1/2 starch.

Originally published as Egg Foo Yong with Sauce in Light & Tasty February/March 2002, p42