Dukan Egg Foo Young

Egg Foo Young - his portion with rice

We loved this recipe.

Egg Foo Young is another easy Chinese recipe.  We've made Egg Foo Young before, but the deep fried version.  If you don't deep fry your Egg Foo Young, it's actually a very healthy dish.  We posting two sauce recipes here, one more in line with Dukan and the one we treated ourselves to tonight with mirin or a Japanese sweet cooking sauce and sesame oil.  The sauce recipe came from Closet Cooking's blog and hindsight, we could have used a natural sweetener in place of the mirin.  

We didn't add meat to our Egg Foo Young this time, but have used ham in the past.  Veggies are really up to you.  Add in what you like....your egg mixture should be fairly thick with veggies.  We always use bean sprouts in our Egg Foo Young, the rest of the veggies usually differ.  Your "meats" can be ground meat, chopped meats or seafood.  The recipes we've used in the past didn't call for ginger, but the ginger was a nice and tasty touch.  This recipe yields 4 Egg Foo Young the size of a regular pancake.  Two of these without brown rice was not quite enough for one person.

We didn't have cilantro, but you can definitely add cilantro to your egg mixture.  We forgot to add chopped green onions before serving.

RECIPE:

Serves 1-2 (depends if you're serving rice with this or not)

Prep Time: 10-15 minutes

Cook Time: 20 minutes (unless you have a really large frying pan and can cook 2 Egg Foo Young at a time)

One Egg Foo Young, no rice

3 eggs

3/4 c. bean sprouts, pick off the brownish parts

1/4 red onion, diced small

1 stalk celery, diced small

1/4 red bell pepper, diced small

1 clove garlic, minced

1" piece of ginger, minced

Regular Sauce:

1 c. chicken broth, low sodium

1 T. soy sauce

1 T. Chinese rice wine or dry sherry

1 T. mirin

1 T. cornstarch

1 T. water

1/2 t. sesame oil

Dukan Friendly Sauce:

1 c. chicken broth, low sodium

1 T. natural sweetener (best to go by taste, some people like their sauce sweeter than others)

1 T. soy sauce

1 T. Chinese Rice Wine or dry sherry

1 T. cornstarch

1 T. water

Mix your veggies together in a bowl with garlic, ginger and salt.  Set aside.  Bring chicken broth to a boil, reduce heat and simmer adding soy sauce, rice wine and mirin or natural sweetener.  Mix well.  Mix cornstarch and water, add it to the sauce and simmer until it thickens.  If your gravy is lumpy, use a whisk and your lumps should disappear.  Mix in sesame oil and reduce heat to low, cover and keep warm while you cook your egg mixture.

Mix eggs in a bowl large enough to hold the eggs and veggies.  Add salt and pepper to taste, do not over mix or whisk.  Squeeze excess liquid from veggies and add veggies to eggs.  Mix together, if you are using cilantro, add cilantro.  Heat your pan over medium heat.  You can either use nonstick spray or a little bit of olive oil to cook each egg.  Pour 1/3 c. of the egg mixture into the pan and cook until golden brown, anywhere between 2-4 minutes per side, depending on your stove.  If the egg starts to spread out, push it back in with your spatula to make your egg mixture nice and round.  Serve with sauce/gravy with or without rice.

Enjoy...we sure did!