Recipe number 2 in my celebration of the Chinese New Year is for Egg Foo Yung. This is a natural for a low carb recipe… it’s eggs! Ok, there is a sauce, but it, too, can be low carb. This recipe is wonderful and easy to make. If you’re preparing these to serve with a stir fry, make these first and keep them warm on a plate in an oven at 250 degrees while you cook the stir fry. Or you can warm them right before serving by putting them in the microwave for about 1 minute for two or three of them. These make a great appetizer, brunch or main meal. Make them smaller for appetizers and larger for brunch or a main meal. This recipe makes six smaller ones – about 3 inches across.

Egg Foo Yung

Egg Batter
3 eggs, lightly beaten
1/3 cup fresh bean sprout
2 tablespoons minced scallion
2 tablespoons minced bamboo shoots or celery or shredded Chinese cabbage
2 water chestnuts, minced
1/4 cup slivered cooked ham or 1/3-1/2 cup chicken or 1/3-1/2 cup pork
1/3 teaspoon soy sauce
2 tablespoons coconut oil (or other cooking oil)

Foo Yung Sauce
1/2 cup chicken broth
1 teaspoon soy sauce
1/2 teaspoons sugar substitute
1/2 teaspoon vinegar
1 teaspoon cornstarch or Thick-It-Up
3/4 teaspoons water

Cut the bean sprouts, celery, water chestnuts and scallions (green onions) into small pieces. Put in a bowl. Add ham, sausage or cooked pork. In a separate bowl, beat eggs and soy sauce together, then mix into the meat and vegetables.

Prepare sauce by mixing chicken broth, soy sauce, and vinegar together. Mix cornstarch and water together. Set aside.

Heat an omelette pan or other small skillet and add a little of the oil to coat the bottom. For small patties, spoon 2 tablespoons of the egg and meat mixture into the skillet. Use a spatula to push any egg that runs out back into the patty, shaping it into a round. Cook over medium high heat for about 1 minute until it is partially set and lightly browned on the bottom. Turn over and cook for another minute. Check to see if it is browned, then remove to a warmed plate. Repeat with the remaining egg mixture. To make more at one time, you can use a griddle that will handle about four at a time.

For the larger patty, about 4″ across, put 1/4 cup of mixture in the middle of the pan and cook the same way, taking about 1 1/2 minutes for each side.

Put the chicken broth mixture into a small pan and bring to a boil, reduce the heat, then add the water and cornstarch mixture and cook until the sauce thickens. Spoon over the egg patties and serve

Makes 6 to 8 small patties or 3 to 4 large ones.

Atkins All phases – omit the cornstarch for phase 1

Nutrition Information – 2 small patties or 1 large patty (approx.)
Calories: 136 Fat: 9.4 g Net Carbs: 2.8 g Protein: 9.6 g

POSTED BY RENE AVERETT AT 1/24/2014 9:08 PM