Healthy Egg Foo Young

This protein-packed dish combines lean chicken and eggs with nutrient-dense bean sprouts and mushrooms for a satisfying, low-calorie meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (2 servings), not per serving.

• 2 large eggs · 150 kcal in the whole recipe
• 1 cup bean sprouts · 31 kcal in the whole recipe
• 1/2 cup cooked chicken, diced · 120 kcal in the whole recipe
• 1/3 tablespoon dried minced onion · 4 kcal in the whole recipe
• 1 cup fresh mushrooms, sliced · 16 kcal in the whole recipe
• 2 teaspoons cooking oil · 84 kcal in the whole recipe
• 1/2 cup water
• 2 teaspoons low-sodium soy sauce · 5 kcal in the whole recipe
• 2 teaspoons cornstarch · 21 kcal in the whole recipe

Method

1. In a bowl, beat the eggs with a mixer or whisk for about 5 minutes until very thick and light.

   

2. Gently fold the bean sprouts, diced chicken, mushrooms, and dried onion into the beaten eggs.

   

3. Heat the oil in a frying pan over medium heat, then pour the egg mixture in half-cup portions, browning well on both sides.

   

4. In a small saucepan, whisk together the water, soy sauce, and cornstarch, then cook over low heat, stirring constantly, until thickened.

   

5. Pour the warm sauce over the egg patties and serve immediately.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.