Hungry Girl: DIY Chinese Food Under 300 Calories
Lisa Lillien is the author of the popular Hungry Girl website and email newsletter, featuring smart, funny advice on guilt-free eating. She is also the author of thirteen books, six of which debuted at number one on the New York Times Best Sellers list. Read her PEOPLE.com blog every Monday for slimmed-down celebrity recipes and more.
I love Chinese food, and one of my favorite decadent dishes is egg foo young. A tasty cross between a omelette and a crispy pancake, egg foo young can be high in calories when it comes from your local Chinese joint. Skip the takeout versions and make this healthy recipe instead!
Egg-cellent Foo Young
1 ½ cups chicken broth
1 ½ Tbsp. cornstarch
1 tbsp. reduced-sodium/lite soy sauce
1 cup (about 8 large) egg whites or fat-free liquid egg substitute
1 cup finely chopped onion
1 cup chopped bean sprouts
½ cup chopped mushrooms
½ tsp. chopped garlic
4 oz. raw bay shrimp, peeled, tails removed, deveined
4 oz. cooked and shredded (or finely chopped) skinless chicken breast
¼ cup chopped scallions
1. To make the sauce, combine the following in a small nonstick pot: broth, cornstarch, and 2 tsp. soy sauce. Whisk until cornstarch has dissolved.
2. Bring to a boil, stirring often. Set heat to low. Cook and stir until thickened, about 4 minutes. Remove from heat and cover to keep warm.
3. In a large bowl, whisk egg substitute with remaining 1 tsp. soy sauce. Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Cook and stir until slightly softened, about 3 minutes. Add shrimp, and cook and stir until veggies are soft and shrimp are cooked through, about 2 minutes.
4. Transfer contents of the skillet to the large bowl. Add chicken and scallions, and stir well.
5. Remove skillet from heat. Clean, if needed. Respray, and bring to medium-high heat. Add half of the mixture in heaping ¼ cup portions to form about 5 small pancakes, using a spatula to help pancakes take shape. Cook for 1 – 2 minutes per side, until golden brown and cooked through.
6. Plate pancakes and repeat with remaining mixture.
7. Serve pancakes topped with sauce.
Prep time: 15 minutes
Cook time: 20 minutes
Nutritional Information: ½ of recipe (about 5 pancakes with sauce): 286 calories, 2g total fat (0.5g sat fat), 1,026mg sodium, 21.5g carbs, 2.5g fiber, 7g sugars, 45g protein
‘Til next time… Chew the right thing!
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