Egg Foo Young

Name: Egg Foo Young
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Chinese
Ingredients: 6 large eggs, beaten; 2 cups fresh bean sprouts, drained well; 1/2 cup carrots, julienned; 4 green onions, sliced; 1/2 cup shiitake mushrooms, thinly sliced; 1 cup cooked chicken, diced small; 1 tsp sesame oil; 2 tsp tamari soy sauce (gluten-free); 1/4 tsp salt; 1/4 tsp white pepper; 1/4 cup avocado oil; 1 cup low-sodium chicken broth; 1 tbsp coconut aminos; 1 tsp arrowroot starch, mixed with 1 tbsp water; 1/4 tsp garlic powder

A Chinese-style savory breakfast pancake made with eggs, bean sprouts, and your choice of protein, topped with a flavorful gravy. This low-carb option makes a hearty morning meal.

35 minMediumServes 4280 cal/serving

ChineseBreakfastStovetopLow CarbHigh ProteinGluten-FreeCorn-Free

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Ingredients

6 large eggs, beaten
2 cups fresh bean sprouts, drained well
1/2 cup carrots, julienned
4 green onions, sliced
1/2 cup shiitake mushrooms, thinly sliced
1 cup cooked chicken, diced small
1 tsp sesame oil
2 tsp tamari soy sauce (gluten-free)
1/4 tsp salt
1/4 tsp white pepper
1/4 cup avocado oil
1 cup low-sodium chicken broth
1 tbsp coconut aminos
1 tsp arrowroot starch, mixed with 1 tbsp water
1/4 tsp garlic powder

Instructions

1

In a large bowl, beat 6 beaten large eggs until well mixed. Add 1/4 tsp salt and 1/4 tsp white pepper.
2

Stir in 2 cups drained well fresh bean sprouts, 1/2 cup julienned carrots, 4 sliced green onions, 1/2 cup thinly sliced shiitake mushrooms, and 1 cup diced small cooked chicken.
3

Add 1 tsp sesame oil and 2 tsp tamari soy sauce (gluten-free) to the egg mixture and gently fold everything together.
4

Heat 2 tablespoons of avocado oil in a large non-stick skillet over medium-high heat.
5

Using a 1/3 cup measuring cup, scoop the egg mixture and gently pour into the hot pan, flattening slightly to make a pancake about 4 inches in diameter. Cook 2-3 pancakes at a time, leaving space between them.
6

Cook until the bottom is golden brown, about 2-3 minutes, then carefully flip and cook the other side for another 2 minutes. Transfer to a plate and keep warm. Repeat with the remaining mixture, adding more oil as needed.
7

For the gravy: In a small saucepan, bring 1 cup low-sodium chicken broth to a simmer over medium heat. Stir in 1 tbsp coconut aminos and 1/4 tsp garlic powder.
8

Add 1 tsp mixed with 1 tbsp water arrowroot starch to the simmering broth, stirring constantly until the gravy thickens, about 1 minute.
9

Serve the egg foo young pancakes hot, topped with the gravy.

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Questions

What should Egg Foo Young look like when it is ready?

Go by the cues in the method rather than the clock. Step 6: cook until the bottom is golden brown. Step 8: cook until the gravy thickens.

Why fold instead of stir in Egg Foo Young?

Step 3 reads: "Add 1 tsp sesame oil and 2 tsp tamari soy sauce (gluten-free) to the egg mixture and gently fold everything together." Folding keeps the air you just beat in. Stirring at step 3 would knock it out and the result would come out dense.

Is there a substitute for toasted sesame oil in Egg Foo Young?

The entry for Egg Foo Young calls for 1 tsp sesame oil. In its place: There is no neutral substitute for the toasted flavor. Warm a spoonful of sesame seeds in a neutral oil, or leave it out and finish with toasted seeds.

Is Egg Foo Young keto-friendly?

A serving of Egg Foo Young carries 10 g of carbohydrate, 2 g of it fiber. Against a strict 20 g keto day that is 50 percent of the budget; against a moderate 100 g low-carb day it is 10 percent.

Does Egg Foo Young contain sesame?

Yes: 1 tsp sesame oil. The full allergen list for this entry is eggs, soy and sesame. Seeds used as a garnish can simply be left off; the oil has no true substitute. Packaged ingredients vary by brand, so check labels if the allergy is serious.

How do I store and reheat Egg Foo Young?

Refrigerate what is left of Egg Foo Young within two hours and eat it within three days. Reheat gently on the stovetop. The avocado browns within hours; add it fresh to each portion.

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