Light Egg Foo Young


4 Servings

  • 1½ cups chicken broth
  • 1½ tablespoons cornstarch
  • 1 tablespoon reduced sodium soy sauce, divided
  • 1 cup fat-free liquid egg substitute
  • 1 cup finely chopped onions
  • 1 cup bean sprouts
  • ½ cup chopped fresh mushrooms
  • ½ teaspoon chopped garlic
  • 8 ounces cooked chicken, finely chopped or shredded
  • 2 medium green onions, chopped
  • 3 cups cooked long grain white rice

To make the sauce, combine broth, cornstarch, and 2 teaspoons of the soy sauce in a small pot. Whisk until cornstarch has dissolved. Bring to a boil. Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove from heat and cover to keep warm.

In a large bowl, whisk together egg substitute and remaining 1 teaspoon soy sauce until slightly fluffy. Set aside.

Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Cook for about 3 minutes, stirring occasionaly, until veggies soften slightly.

Transfer contents of skillet to the bowl with the egg mixture. Add chicken and scallions and stir well.

Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high.

Working in batches, add evenly spaced heaping ¼ cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 to 2 minutes per side.

Serve pancakes over rice, smothered in warm sauce.


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