Best 3 Lighter Chicken Egg Foo Young Recipes

Chicken egg foo young is a classic Chinese dish that is often served as a main course or appetizer. It is made with chicken, eggs, and vegetables, and is typically fried until golden brown. While traditional egg foo young is a delicious and satisfying dish, it can also be high in calories and fat. However, there are a number of ways to lighten up this dish without sacrificing its flavor. This article will provide you with a recipe for lighter chicken egg foo young that is just as delicious as the traditional version, but without all of the guilt.

Let's cook with our recipes!

LIGHTER CHICKEN EGG FOO YOUNG

Lighter Chicken Egg Foo Young image

A lighter version of this Chinese favorite.

Provided by LOSMOM

Categories 100+ Breakfast and Brunch Recipes Eggs

Time 25m

Yield 2

Number Of Ingredients 6

Ingredients

2 chicken tenders, chopped
4 egg whites
1 dash soy sauce
½ cup bean sprouts
½ cup finely chopped water chestnuts
1 green onion, chopped, or to taste

Steps:

Spray a skillet with cooking spray, and place over medium heat. Cook and stir the chicken until lightly browned and no longer pink, about 5 minutes. With a spatula, spread the chicken pieces out into the bottom of the skillet. Spray again with cooking spray if needed.
In a bowl, beat the egg whites with soy sauce, and stir in the bean sprouts, water chestnuts, and green onion. Pour the egg mixture into the skillet over the chicken, and let cook until the bottom is lightly golden and the top has nearly set, about 3 minutes. Flip the egg pancake over, and cook the other side until lightly golden and set, another minute or two.

Nutrition Facts : Calories 117.5 calories, Carbohydrate 6.4 g, Cholesterol 31 mg, Fat 1.4 g, Fiber 1.4 g, Protein 19.6 g, SaturatedFat 0.4 g, Sodium 171.1 mg, Sugar 2.2 g

CHICKEN EGG FOO YOUNG

Chicken Egg Foo Young image

You'll never want to buy takeout again after tasting this delicious Chinese-inspired chicken omelette. It's so easy to make at home, and nutritious to boot. This speedy dish will soon become a family favourite.

Provided by Developed for CFC by Nancy Guppy, RD, MHSc

Yield 4

Number Of Ingredients 19

Ingredients

1 cup mung bean sprouts
8 egg(s)
2 tbsp mirin
or
2 tbsp sake
or
2 tbsp water
¾ cups green onion(s), sliced
¾ cups red pepper(s), diced
½ cup mushrooms, sliced
1 tbsp canola oil
1 cup chicken, cooked, diced
1 cup low-sodium chicken broth
1 tbsp hoisin sauce
1 tbsp soy sauce
0.25 tsp white pepper
0.5 tsp sesame oil, smoked
4 tsp cornstarch
3 tbsp water

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.

Nutrition Facts :

EGG FOO YOUNG

Egg Foo Young image

Provided by Rachael Ray : Food Network

Categories main-dish

Time 20m

Yield 4 servings

Number Of Ingredients 16

Ingredients

EVOO, for brushing
12 eggs
4 ounces thinly sliced deli chicken, turkey, ham or roast beef, finely chopped
4 ounces shiitake mushrooms, stemmed and thinly sliced
1 cup fresh bean sprouts
1 cup shredded baby bok choy
1/2 cup shredded carrots
1 bunch scallions, thinly sliced on an angle
1/4 red bell pepper, very thinly sliced
One 1-inch piece fresh ginger, peeled and grated, plus 2 thin slices
1 large clove garlic, grated or made into a paste
Salt and freshly ground pepper
1 tablespoon cornstarch
1 cup chicken stock
1/4 cup tamari (aged soy sauce)
1 teaspoon hot sauce

Steps:

Preheat a griddle over medium heat and brush it with some oil.
Whisk the eggs in a large mixing bowl. Stir in the chicken, mushrooms, bean sprouts, bok choy, carrots, scallions, bell pepper, grated ginger and garlic. Season with salt and pepper.
Using a large spoon, drop about 1/2 cup of the mixture onto the griddle for each "pancake". Cook until golden, 2 to 3 minutes per side.
Meanwhile, mix the cornstarch with a splash of chicken stock to dissolve. Combine the remaining stock, the cornstarch mixture, tamari, hot sauce and sliced ginger in a small saucepan. Boil until thick enough to coat the back of a spoon, about 3 minutes. Discard the sliced ginger.
Put 2 pancakes on each plate and top with the gravy.

Tips:

Use fresh, high-quality ingredients. This will make a big difference in the flavor of your egg foo young.
Don't overcook the eggs. They should be cooked through but still tender and fluffy.
Use a well-seasoned wok or large skillet. This will help prevent the egg foo young from sticking.
Serve immediately. Egg foo young is best when it's hot and fresh out of the wok.

Conclusion:

Egg foo young is a delicious and easy-to-make dish that's perfect for a quick and healthy meal. With a few simple tips, you can make egg foo young that's sure to impress your family and friends.