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Chicken Egg Foo Young

on June 23, 2010

Egg Foo Young is a really good chinese dish. But I know how high in calories it can be so I usually stay away from it. My husband loves it too and usually gets the pork variety. This recipe can be made with pork, chicken, ham, or shrimp. Pretty much any protein you want to put in will work just fine. I took parts of this recipe from a Rachael Ray recipe as well as another recipe I had found. I left out what I didn’t like (yes, peppers! Eww…) and added my own touch. Another high calorie part of this recipe can be the sauce. Not in this recipe. There are a lot of ingredients and it does look daunting but give it a try. It’s not difficult and it will taste incredible! And it looks so good doesn’t it! If there are any leftovers they make a great breakfast too!

INGREDIENTS:

2 cups of egg substitute (I use the plain but you can substitute a flavored one if you like. )

1 cup chopped cooked chicken (leftover chicken is great for this)

1 cup fresh bean sprouts (A few big handfuls is good)

½ cup shredded carrots

¼ pound shiitake mushrooms, stemmed and thinly sliced (I used canned because the fresh were too expensive)

1 cup baby bok choy, shredded

1 8-ounce can water chestnuts, drained and finely chopped

1 bunch scallions, white and green parts, thinly sliced on an angle

1 inch fresh ginger root, peeled and grated, plus 2 thin slices

2 large cloves garlic, grated or minced

salt and pepper

1 tablespoon cornstarch

1 cup fat-free chicken stock or broth

¼ cup tamari (aged soy sauce, use regular low-sodium if you can’t find)

1 teaspoon hot sauce (more if you like a spicier sauce)


DIRECTIONS:

1. Preheat a griddle pan over medium heat and brush it with some olive oil.

2. In a large mixing bowl pour in the egg beaters, chicken, bean sprouts, carrots, mushrooms, bok choy, water chestnuts, scallions, grated ginger and garlic. Season with salt and pepper and mix until completely combined.

3. Using a large mixing spoon, drop about ½ cup of the mixture onto the preheated and oiled griddle. Cook the pancakes about 2-3 minutes on each side,until golden. (Careful flipping them, it’s a little tricky. Well it was for me anyway!)

4. In the meantime, combine the cornstarch with a splash of chicken broth/stock to dissolve it. Place the rest of the stock/broth, tamari, cornstarch, hot sauce and sliced ginger in a small pot. Bring to a boil and stir until thickened for about 3 minutes or until you can coat a spoon with it. Remove the sliced ginger and remove from heat.

5. Serve 2 pancakes per person with gravy poured over the top.

Serves 4


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