Chicken Egg Foo Young
Ingredients
Chicken Egg Foo Young
Sauce
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
To make the sauce bring the chicken broth, hoisin sauce, soy sauce, white pepper and sesame oil to a boil.
Mix the cornstarch with cold water and whisk into broth, stirring quickly until it thickens. Keep warm on low heat while making the egg foo young.
Rinse the mung bean sprouts and drain thoroughly. Set aside.
Beat the eggs with the mirin (or water). Stir in ½ cup (125 mL) of the green onions, ½ cup (125 mL) of the sweet red pepper, sliced mushrooms and bean sprouts. Save ¼ cup (60 mL) of the red pepper and green onion to garnish when serving.
Heat a teaspoon (5 mL) of oil over medium-high heat in an 8 inch (20 cm) non-stick pan. When the pan is hot, pour in one third of the egg mixture – about a cup and a bit (300 mL). Sprinkle with ¼ cup (60 mL) diced cooked chicken. As the mixture sets at the edges, lift with spatula to allow uncooked egg to flow underneath. Cook until the bottom is set and golden. The top will be almost set at this point. Slide onto a plate. Invert and add back to pan and cook another minute. Slide onto warm plate. Repeat procedure using more oil to make three more omelettes, stacking them on plate as you go.
To serve, cut into four wedges and serve with the warm egg foo young sauce. Garnish with the rest of the red pepper and green onion.
Helpful Tip
Egg foo young is a Chinese omelette popular in North America. Typically leftover bits of meat are combined with vegetables in an omelette and served with a sauce. This recipe uses leftover lean and low sodium chicken breast for the omelette and is served with a simple and tasty sauce. Serve for breakfast, brunch or as a main course. The mirin provides a unique flavour but if you do not have it, simply substitute water. Sake also works. If you prefer a spicy version you can also add some hot peppers such as jalapeño.
Nutrition Info
| Per 290 g serving | Amount |
|---|---|
| Calories | 290 |
| Protein | 25 g |
| Fat | 14 g |
| Saturated Fat | 4 g |
| Carbohydrate | 13 g |
| Fibre | 1 g |
| Sugar | 7 g |
| Cholesterol | 355 mg |
| Sodium | 350 mg |
| Per 290 g serving | % Daily Value |
|---|---|
| Potassium | 13 |
| Calcium | 6 |
| Iron | 15 |
| Vitamin A | 20 |
| Vitamin C | 80 |
| Vitamin B6 | 22 |
| Vitamin B12 | 60 |
| Folate | 15 |
| Zinc | 16 |
