Fat-free Eggs Foo Yung Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
1 1/2 cup: Fatfree egg substitute,
--Sauce--,
4 cup: Mung bean sprouts,
2 tsp: Cornstarch,
1 can: 8oz water chestnuts which,
1 tsp: Brown sugar,
Are drained and chopped,
1 cup: Unsalted vegetable broth,
2: Scallions, thinly sliced
2 tbsp: Reduced sodium soy sauce,
1/8 tsp: Black pepper,
1/2 tsp: Sesame oil,
Directions:
To make the sauce, combine the cornstarch and brown sugar in a 1 quart
saucepan, and stir to mix well. Add the broth, the soy sauce, and the
sesame oil. Place the pan over medium heat and cook, stirring constantly,
until thickened and bubbly. Cover to keep warm, and set aside.
Combine the egg substitute, sprouts, water chestnuts, scallions and pepper
in a large bowl, and stir to mix well.
Coat a griddle or large skillet with nonstick cooking spray, and preheat
over medium heat. For each pancake, pour 1/2 c of the egg mixture onto the
griddle, spreading the bean sprouts out evenly to make a four inch cake.
Cook for 3 minutes, or until the eggs are almost set. Flip the pancakes
over, and cook for 2 additional minutes, or until the eggs are completely
set. As the pancakes are done, transfer them to a serving plate and keep
warm in a preheated oven.
Serve hot, topping each serving with some of the sauce.
Per 2 pancake serving: 88 calories, 0 mg cholesterol, 0.6 g fat, 1.3 g
fiber, 10 g protein, 411 mg sodium
From "Secrets for Fat Free Cooking" by S. Woodruff, RD
From: Barbara Okeefe Date: 19 Nov 96 Low-Fat Echo
Source from luhu.jp
saucepan, and stir to mix well. Add the broth, the soy sauce, and the
sesame oil. Place the pan over medium heat and cook, stirring constantly,
until thickened and bubbly. Cover to keep warm, and set aside.
Combine the egg substitute, sprouts, water chestnuts, scallions and pepper
in a large bowl, and stir to mix well.
Coat a griddle or large skillet with nonstick cooking spray, and preheat
over medium heat. For each pancake, pour 1/2 c of the egg mixture onto the
griddle, spreading the bean sprouts out evenly to make a four inch cake.
Cook for 3 minutes, or until the eggs are almost set. Flip the pancakes
over, and cook for 2 additional minutes, or until the eggs are completely
set. As the pancakes are done, transfer them to a serving plate and keep
warm in a preheated oven.
Serve hot, topping each serving with some of the sauce.
Per 2 pancake serving: 88 calories, 0 mg cholesterol, 0.6 g fat, 1.3 g
fiber, 10 g protein, 411 mg sodium
From "Secrets for Fat Free Cooking" by S. Woodruff, RD
From: Barbara Okeefe Date: 19 Nov 96 Low-Fat Echo
Source from luhu.jp