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're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Type of Dish
- Main dish, Other
- Ease of Preparation
- Total Time
- 45 minutes or less
- Preparation/ Technique
- January/February 2013