Baked Egg Foo Yong
From EatingWell: 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.
- 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
- Preheat oven to 350°F. Coat 12 (1/2-cup) nonstick muffin cups with cooking spray.
- 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).
- Bake until the egg is cooked and beginning to brown, 28 to 32 minutes. Run a knife around the edges to loosen.
- 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.
Tips & Notes
- Make Ahead Tip: 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.
Per serving: 365 calories; 9 g fat (3 g sat, 3 g mono); 310 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 26 g protein; 16 g fiber; 633 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
More From EatingWell
If you want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Type of Dish
- Main dish, Other
- Ease of Preparation
- Total Time
- 45 minutes or less
- Preparation/ Technique
- January/February 2013