Egg Foo Young

Vegetarian
Gluten Free
Dairy Free
Popular
Health score
11%
Egg Foo Young
30 min.
2
265kcal

Suggestions


Egg Foo Young is a delightful and versatile dish that brings a taste of Asian cuisine right to your kitchen. Perfect for those who follow a vegetarian, gluten-free, and dairy-free diet, this recipe is not only healthy but also incredibly satisfying. With a preparation time of just 30 minutes, it’s an ideal choice for a quick lunch or a comforting dinner after a long day.

This dish features a colorful medley of fresh vegetables, including crunchy bean sprouts, tender bok choy, and vibrant carrots, all enveloped in a fluffy egg omelette. The addition of shiitake mushrooms adds a rich umami flavor, while the aromatic garlic and ginger elevate the dish to new heights. Each bite is a harmonious blend of textures and tastes, making it a popular choice among food lovers.

What sets Egg Foo Young apart is its versatility; you can easily customize it by adding your favorite vegetables or proteins, such as shrimp or chicken, to suit your palate. The savory gravy, made with a combination of broth, soy sauce, and mirin, ties everything together beautifully, creating a dish that is both comforting and satisfying.

Whether you’re looking to impress guests or simply enjoy a delicious meal at home, Egg Foo Young is sure to become a favorite in your recipe repertoire. So gather your ingredients and get ready to indulge in this scrumptious dish that’s as delightful to make as it is to eat!

Ingredients

  • 0.8 cup bean sprouts 
  • 0.8 cup bok choy thinly sliced
  • cup broth 
  • 0.3 cup carrots grated
  • handful cilantro leaves chopped
  • tablespoon cornstarch 
  •  eggs lightly beaten
  • small clove garlic grated
  • teaspoon ginger grated
  • tablespoon mirin 
  • tablespoon oil 
  • tablespoon rice wine dry
  • 0.5 teaspoon salt 
  • 0.5 teaspoon sesame oil 
  • 0.5 cup shrimp thinly sliced
  • tablespoon soya sauce 
  • tablespoon water 
  • 0.3  onion diced white
  • 0.5 cup zucchini grated

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. Mix the bean sprouts, onion, zucchini, carrot, bok choy, mushrooms, garlic, ginger and salt in a large bowl and set aside.Bring the broth to a boil, reduce the heat and simmer adding the soy sauce, rice wine and mirin.
  2. Mix the cornstarch into the water, add it to the gravy and simmer until it thickens.
  3. Mix in the sesame oil reduce the heat to low to keep it warm while you cook the omelettes.Squeeze any excess liquid from the vegetables, drain and mix with the cilantro and eggs.
  4. Heat the oil in a pan over medium heat.
  5. Pour 1/3 cup of the mixture into the pan and cook until golden brown on both sides, about 3-4 minutes per side. Note: If the egg starts to spread out, push it back in with a spatula.
  6. Serve over steamed rice and top with the gravy and extra vegetables if desired.

Nutrition Facts

Calories265kcal
Protein19.2%
Fat49.56%
Carbs31.24%

Properties

Glycemic Index
136.42
Glycemic Load
2.6
Inflammation Score
-10
Nutrition Score
21.735217633455%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Apigenin
0.06mg
Luteolin
0.04mg
Isorhamnetin
0.69mg
Kaempferol
1.4mg
Myricetin
0.04mg
Quercetin
4.72mg

Nutrients percent of daily need

Calories:265.41kcal
13.27%
Fat:14.86g
22.87%
Saturated Fat:2.79g
17.44%
Carbohydrates:21.08g
7.03%
Net Carbohydrates:17.5g
6.36%
Sugar:8.9g
9.89%
Cholesterol:245.52mg
81.84%
Sodium:1753.83mg
76.25%
Alcohol:1.62g
100%
Alcohol %:0.49%
100%
Protein:12.95g
25.91%
Vitamin A:4658.04IU
93.16%
Vitamin K:39.9µg
38%
Selenium:24.43µg
34.89%
Vitamin B2:0.55mg
32.54%
Vitamin C:25.53mg
30.94%
Phosphorus:263.27mg
26.33%
Vitamin B6:0.5mg
24.85%
Folate:95.66µg
23.92%
Manganese:0.45mg
22.61%
Vitamin B5:2.21mg
22.14%
Vitamin B3:3.38mg
16.9%
Potassium:584.52mg
16.7%
Vitamin E:2.19mg
14.63%
Fiber:3.58g
14.34%
Iron:2.47mg
13.71%
Copper:0.25mg
12.68%
Zinc:1.89mg
12.58%
Magnesium:47.16mg
11.79%
Vitamin D:1.55µg
10.31%
Vitamin B12:0.59µg
9.79%
Calcium:91.48mg
9.15%
Vitamin B1:0.12mg
7.95%