Nutrition: 138 Calories | 3.2g Net Carbs | 12.3g Protein | 7.9g Total Fat
A quick, easy egg foo yung recipe; these healthy Chinese style omelettes are filled with meat and vegetables and topped with homemade sweet-and-sour sauce.
Egg foo yung (also called egg foo young and egg fu yung) is a delicious Chinese omelette filled with vegetables and meat. Although, you cook it more like a pancake, which is what some people call it. No matter what you call it, or how you spell it, it’s a fun dish to add to your repertoire. Here’s why I like egg foo yung. It’s quick, it’s easy, and since it’s filled with protein and vegetables, it’s healthy too. Serve it with some homemade sweet-and-sour sauce, and you might be able to get the kids to try out some vegetables they wouldn’t normally eat. There are lots of egg foo yung recipes out there with a wide variety of ingredients, which is the other thing I love about this recipe. It’s so versatile, you can use almost anything you have in your refrigerator to make a tasty, healthy meal.
Homemade Sweet-and-Sour Sauce
We love our egg foo yung with some sweet-and-sour sauce on top. Sweet-and-sour sauce is so easy to make at home, with ingredients you probably have on hand. All you need is chicken stock, ketchup, apple cider vinegar, soy sauce, sweetener, and xanthan gum or corn starch. To keep your sweet-and-sour sauce low sugar, use low sugar ketchup and your favorite sugar substitute. Use xanthan gun or corn starch as a thickener. First, whisk all the ingredients together in a small sauce pan. Then, bring the sauce to a boil. Reduce the temperature to let the sauce simmer for five minutes. Finally, let the sweet-and-sour sauce cool while you make the egg foo yung. If you want your sweet-and-sour sauce to look really red like in the Chinese restaurants, add in some red food color.
Prep Your Meat and Vegetables
The first step in making egg foo yung is to chop up all your meat and vegetables. You’ll want everything to be basically the same size, so you get all the flavors in every bite. First, cut up some deli ham and deli chicken. Next, chop some matchstick carrots, or shred a large carrot. Dice bell peppers and mushrooms. Then, finely shred some cabbage and mince up chives or green onions. This is the part where you can have fun with this recipe or give a new life to some leftovers. Cut up ham steak or leftover rotisserie chicken would be a great choice. You could also switch out the regular cabbage for bok choy or napa cabbage.
Whisk and Season the Eggs
The base for egg foo yung is the eggs. So, the next step is to whisk up a dozen eggs. Make sure to whisk in some soy sauce and a crushed garlic clove for extra flavor.
Customize the Egg Mixture
The last step is to mix in all your cut up meat and vegetables to the egg mixture. Like I said earlier, this could be an easy way for your kids to try some new vegetables. But, if you know they’re not going to eat something, this is also an easy recipe to customize. My kids are not fans of mushrooms, and one will not eat peppers. So, whisk all the favorite ingredients into the bowl with the eggs. Put a portion of the egg mixture in a separate bowl for kids. Finally, mix in the rest of the good stuff for the adults. This is an easy way to make everyone happy and keep dinner time fun.
Cook the Omelettes in Batches
Now it’s time to cook your egg foo yung. Heat the griddle to 375°. Add a little oil to your griddle if necessary. Then, add some of the egg mixture to the hot griddle. A 1/4 cup measuring cup works great for this. Cook the omelettes until they are almost cooked through and golden. Then, flip them over and finish cooking on the second side. Work in batches until all of the egg foo yung is cooked. You can keep the finished omelettes warm in the oven at 200° while you make the rest. Serve the egg foo yung with the sweet and sour sauce and extra chives for garnish. Cauliflower rice makes a great side too. Enjoy.
Other recipes to check out: Unstuffed Egg Roll Lettuce Wraps, Ham and Cheese Omelette with Cream Cheese, and Thai Coconut Chicken Zoodle Soup.
Effortless Egg Foo Yung Recipe – Easy Chinese Style Omelette
A quick, easy egg foo yung recipe; these healthy Chinese style omelettes are filled with meat and vegetables and topped with homemade sweet-and-sour sauce.
Total Time: 30 min
Prep Time: 10 min
Cook Time: 20 min
Ingredients
- 12 Eggs
- 1 Tbsp Olive Oil
- 3 oz Sliced Deli Ham
- 3 oz Sliced Deli Chicken
- 2 oz Mushrooms
- 1/3 Cup Matchstick Carrots
- 1/2 Cup Shredded Cabbage
- 1/4 Bell Pepper
- 1/4 Cup Chives or Green Onions
- 1 Clove of Garlic, crushed
- 1 Tbsp Soy Sauce or Liquid Aminos
- Sweet and Sour Sauce
- 1 1/4 Cup Chicken Stock
- 2 Tbsp Low Sugar Ketchup
- 3 Tbsp Apple Cider Vinegar
- 2 Tbsp Soy Sauce or Liquid Aminos
- 1 Tbsp Splenda Naturals (or similar sugar substitute)
- 1/4 tsp Ground Ginger
- 1/4 tsp Xanthan gum
- Optional: Red Food Color
Directions
- In a small sauce pan, whisk together all the sauce ingredients. Bring the sauce to a boil, and then reduce to a simmer. Let the sauce simmer for 5 minutes. Then, set it aside to cool.
- Chop the ham, chicken, mushrooms, carrots, cabbage, bell pepper and chives.
- In a large bowl, whisk together the eggs, soy sauce, and crushed garlic. When the eggs are well mixed, add in all the chopped vegetables and meat. Stir to combine.
- Preheat the griddle to 375°. Add a little oil to the griddle as necessary. Add 1/4 cup of the egg mixture to the griddle for each omelette, leaving space in between. Flip the omelettes when they are almost cooked through and golden on the bottom, about 3-4 minutes. Cook an additional minute on the other side until the omelette is cooked through. Work in batches until all the omelettes are made. Finished omelettes can be kept warm in the oven at 200°.
- Garnish the omelettes with more chives as desired and serve with the sweet and sour sauce.
Nutrition:
Yield: 10 servings, Serving Size: 1 omelette (1/4 cup each)
Amount Per Serving: Calories: 138, Total Fat: 7.9g, Saturated Fat: 2.4g, Cholesterol: 234.2mg, Sodium: 487.3mg, Carbohydrates: 3.6g, Fiber 0.4g, Sugars: 2.1g, Protein 12.3g
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