Egg Foo Yong with Mushroom Sauce
Calories 402 (31% from fat)
Fat 14 gram
Saturated Fat 2 gram
Trans Fat 0 gram
Cholesterol 93 mg.
Sodium 461 mg.
Carb. 54 gram
Fiber 6.8 gram
Sugar 5 gram
Sugar Alcohol 0 gram
Protein 20 gram
2 Tbsp. reduced sodium soy sauce, divided
1 tsp. black pepper, ground, divided
6 large egg whites
2 large whole eggs
2 Tbsp. vegetable oil, divided
3/4 cup matchstick-cut carrots
1 bunch (7-8 stalks) green onions, thinly sliced, white and green parts divided
(Slice about 2-inches of the green part that’s directly above the white part.)
2 cups coleslaw mix
1/2 cup chopped baby broccoli
1 tsp. ginger, peeled and minced
3 cloves garlic (3 tsp.), minced
1 Tbsp. unseasoned rice vinegar
2 cups unsalted vegetable broth
2 Tbsp. white-wheat flour
2 8-oz. packages of sliced mushrooms
2 packages (8.8 oz. each) precooked brown rice
(We used Uncle Ben's Ready Rice Whole Grain Brown packets you can heat in the microwave.)
1 Tbsp. sesame seeds, toasted
Tired of cereal for breakfast? This is a deliciously savory egg and veggie meal that packs in a lot of fiber and protein to start your day. We use pre-chopped and sliced ingredients to save time.
The original version of this recipe appeared in the August, 2017 issue of Cooking Light. Our tasting panel had us increase the amount of mushroom sauce because they didn't think the recipe had enough.
1. Preheat the broiler and place the oven rack in the upper middle position. Chop and prepare the ingredients.
2. (Pay attention on this step. You’re only using HALF the soy sauce and black pepper.) Combine ONE tablespoon of the soy sauce, ONE HALF a teaspoon of the black pepper, the egg whites and the whole eggs together in a bowl, stirring it together with a whisk. Set this bowl aside.
3. Heat a 10-inch OVEN SAFE frying pan over medium-high heat. Once it’s hot, add ONE tablespoon of the vegetable oil to the pan. Then add the carrots and WHITE parts of the green onions. Sauté for 3 minutes.
4. Stir in the coleslaw mix, broccoli, ginger and garlic. Cook for 3 more minutes, stirring occasionally. Then stir in the rice vinegar and cook for 1 minute more, until the liquid evaporates.
5. Spread the vegetables out evenly across the pan. Pour the egg mixture over the vegetables, tilting the pan to spread it around evenly. Cook for 3-4 minutes, or until the egg is set on the bottom.
6. Once the egg is set, place the pan in the oven on broil, for 2 minutes, until the top is set and golden. Remove from the oven, cut into 4 pieces and set aside.
7. Combine the vegetable broth and flour in a bowl, stirring together with a whisk. Heat the remaining ONE tablespoon vegetable oil in a non-stick pan on medium-high heat. Add the mushrooms to the pan and cook for approximately 5 minutes, until they’re browned.
8. Add the vegetable broth mixture to the pan with the mushrooms. Bring it to a boil, then cook for 1-2 more minutes until the mixture is slightly thickened. Then stir in the remaining ONE tablespoon of soy sauce and ONE HALF a teaspoon of the black pepper. Set aside.
9. Heat the rice according to the package directions. Divide it evenly among the 4 plates. Top each serving of rice with a wedge of the egg pancake. Divide the mushroom sauce evenly between the 4 servings. Then top each one with equal servings of the green parts of the green onion and sesame seeds.
Yield: 4 Servings
You can cover a serving and keep it in the refrigerator up to 24 hours, then re-heat it in the microwave for 1-2 minutes to enjoy the next day.