Baked Egg Foo Yong

Baked Egg Foo Yong

1 Review
From: EatingWell Magazine, January/February 2013

Egg foo yong is a Chinese omelet filled with vegetables, bean sprouts and sometimes meat. Our vegetarian egg foo yong recipe is packed with vegetables and baked in a muffin tin for ease. Serve with a mixed green salad tossed with sesame dressing.

Ingredients 6 servings

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  • 10 large eggs, beaten
  • 1/2 teaspoon salt
  • 2 cups frozen peas, thawed
  • 2 cups mung bean sprouts (7 ounces), coarsely chopped
  • 1 bunch scallions, trimmed and sliced
  • 1 cup shredded carrots
  • 1 cup “no-chicken” broth or vegetable broth
  • 2 tablespoons mirin (see Tip, below)
  • 2 tablespoons reduced-sodium soy sauce
  • 1/8 teaspoon ground white pepper
  • 1 tablespoon cornstarch
  • 1 tablespoon water

Preparation

  • Active

  • Ready In

  1. Preheat oven to 350°F. Coat 12 (1/2-cup) nonstick muffin cups with cooking spray.
  2. Whisk eggs and salt in a large bowl. Stir in peas, bean sprouts, scallions and carrots. Divide the mixture among the prepared muffin cups (scant 1/2 cup each).
  3. Bake until the egg is cooked and beginning to brown, 28 to 32 minutes. Run a knife around the edges to loosen.
  4. Meanwhile, bring broth, mirin, soy sauce and white pepper to a boil in a small saucepan. Reduce heat to maintain a lively simmer and cook for 3 minutes. Combine cornstarch and water in a small bowl; whisk into the broth mixture. Cook, whisking, until thickened, about 1 minute. Remove from heat and cover to keep warm. Serve the sauce with the egg foo yong.
  • Equipment: Nonstick muffin tin with 12 (1/2-cup) cups
  • Tip: Mirin is a sweet, low-alcohol rice wine essential in Japanese cooking. Look for it in your supermarket with the Asian or gourmet ingredients.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: 2 egg foo yong & 2 1/2 Tbsp. sauce
  • Per serving: 364 calories; 9 g fat(3 g sat); 16 g fiber; 45 g carbohydrates; 25 g protein; 344 mcg folate; 310 mg cholesterol; 9 g sugars; 0 g added sugars; 4622 IU vitamin A; 14 mg vitamin C; 120 mg calcium; 5 mg iron; 643 mg sodium; 741 mg potassium
  • Nutrition Bonus: Vitamin A (96% daily value), Folate (86% dv), Iron & Magnesium (28% dv), Vitamin C (24% dv), Potassium (22% dv), Zinc (20% dv).
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 1/2 starch, 1/2 vegetable, 1 lean meat, 1 1/2 medium-fat meat

Reviews 1

January 30, 2014
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By: KeyLimeTree
Too many peas! This had so many peas that it was hard to even taste the sprouts and carrots. The peas need to be cut by at least half. I also needed an extra 5 minutes cook time using a dark nonstick pan. Sauce was good.