Egg "beaters" Foo Yung
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
Egg substitute, liquid (Egg Beaters), 2 cup Mung Beans, 1.3 cup rinsed with cold waterWaterchestnuts (water chestnuts), 1.5 cup slices dicedTurkey breast meat, 8 ouncesOnions, raw, 1 cup, chopped Soy sauce (shoyu), low sodium, 1 tbsp Corn Starch, 1 tbsp.Scallions, raw, 1/2 cup, chopped SAUCE:Sherry, dry, 1 fl. oz (remove)Swanson Chicken Broth 99% Fat Free, .5 cup Corn Starch, 1 Tbsp.
Makes 5 large "pancakes".
Drain waterchestnuts and Mung Beans (Bean Sprouts). Dice waterchestnuts.
Mince Onion
Chop finely the green onion/Scallions
Spray hot pan with Cooking Spray (I use Olive Oil Cooking Spray). Sautee veggies until onions are translucent.
Transfer to bowl to cool.
Add Turkey (or ham, pork, shrimp) to hot pan, sautee until cooked/reheated (if using left over proteins).
Add 1 Tbsp. Soy Sauce to coat.
Remove protein from pan and add to veggie mixture to cool.
While waiting for protein/veggie mix to cool, prepare sauce:
-mix chicken broth, remaining soy sauce, and dry sherry in a sauce pan. Add Corn Starch to thicken (xanth gum can be used as well). Wish over medium heat until sauce begins to thicken.\
(If you like, you can add one packet of splenda/nutrisweet. It complements the soy/sherry nicely.)
BEAT EGG BEATERS with electric mixture until foamy.
Add to cooled protein/veggie mixutre.
Spray pan and heat over medium heat.
Ladle mixture into hot pan. Flatten out the veggie/protein mixture. Cook for three minutes until brown, then flip and cook for one mintute on other side until just browned.
Repeat 4 times to make 5 LARGE "pancakes".
Serve with sauce/gravy drizzled over top.
HELPFUL HINTS: after you ladle the mix into a fry pan, you may need to "scoot" the egg toward center where the veggie/protein mixture is, otherwise you wil have a runaway omelette!
Number of Servings: 5
Recipe submitted by SparkPeople user KATHYP63.
Drain waterchestnuts and Mung Beans (Bean Sprouts). Dice waterchestnuts.
Mince Onion
Chop finely the green onion/Scallions
Spray hot pan with Cooking Spray (I use Olive Oil Cooking Spray). Sautee veggies until onions are translucent.
Transfer to bowl to cool.
Add Turkey (or ham, pork, shrimp) to hot pan, sautee until cooked/reheated (if using left over proteins).
Add 1 Tbsp. Soy Sauce to coat.
Remove protein from pan and add to veggie mixture to cool.
While waiting for protein/veggie mix to cool, prepare sauce:
-mix chicken broth, remaining soy sauce, and dry sherry in a sauce pan. Add Corn Starch to thicken (xanth gum can be used as well). Wish over medium heat until sauce begins to thicken.\
(If you like, you can add one packet of splenda/nutrisweet. It complements the soy/sherry nicely.)
BEAT EGG BEATERS with electric mixture until foamy.
Add to cooled protein/veggie mixutre.
Spray pan and heat over medium heat.
Ladle mixture into hot pan. Flatten out the veggie/protein mixture. Cook for three minutes until brown, then flip and cook for one mintute on other side until just browned.
Repeat 4 times to make 5 LARGE "pancakes".
Serve with sauce/gravy drizzled over top.
HELPFUL HINTS: after you ladle the mix into a fry pan, you may need to "scoot" the egg toward center where the veggie/protein mixture is, otherwise you wil have a runaway omelette!
Number of Servings: 5
Recipe submitted by SparkPeople user KATHYP63.
Nutritional Info Amount Per Serving
- Calories: 221.4
- Total Fat: 1.1 g
- Cholesterol: 21.0 mg
- Sodium: 989.9 mg
- Total Carbs: 27.8 g
- Dietary Fiber: 6.2 g
- Protein: 22.6 g
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