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
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- Total Time
- 45 minutes or less
- Preparation/ Technique
- Type of Dish
- Main dish, Other
- Ease of Preparation
- January/February 2013