Mushroom Egg Foo Young - The Healthy Way!

The first time I had Egg Foo Young, it was part of a post-drinking Chinese food binge. Adam un-boxed a deep-fried monstrosity that supposedly contained eggs and bean sprouts, smothered in an unidentifiable brown gravy. I was overwhelmed and, honestly, a little grossed-out.

While brainstorming for Vegetarian Week, Adam insisted we make Egg Foo Young the healthy way. I couldn't see how such a thing could possibly exist, and I admit to trying to knock it off the menu with a dozen other ideas. Part of teamwork is compromise, and his persistence kept it on the menu.

Once Adam detailed his recipe, I was immediately on-board. Despite the atrocity I had witnessed (from the only local Chinese food place that offers delivery), Egg Foo Young is really just an omelet with a savory sauce. Our sauce uses three different mushrooms for extra flavor, and our egg foo young is packed with crunchy bean sprouts and green onions. It's light, healthy, and satisfying, without the guilt and abhorrent calorie count of the deep-fryer! This dish is very low-calorie, but you could reduce the fat by using a few more egg whites and less yolks in your egg mixture. For those not worried about the extra calories, serve over rice!


Per Serving: Cal: 300, Fat: 20g, Protein:14.5g

Serves 4

INGREDIENTS:

• 2 large green onions, sliced (whites separated from greens)
• 4 large shitake mushrooms, diced
• 2 handfuls oyster mushrooms, chopped
• 2 portabello mushrooms, gills scraped out and stemmed, diced into 1" cubes 
• 4 cloves garlic, minced
• 2 Tbsp peanut oil
• 1 Tbsp sesame oil
• 2 Tbsp mirin
• 1/4 cup soy sauce
• 16 oz chicken-less broth
• 2 Tbsp cornstarch
• 1/3 cup cold water
• 9 eggs
• 4 cups bean sprouts, rinsed

DIRECTIONS:

1. Preheat oven to 250'
2. Heat peanut oil and sesame oil in wok over medium high heat. Add garlic, white part of green onions and mushrooms.Saute until softened and golden, 5-8 minutes.
3. Add mirin and soy sauce and simmer on medium-high 5 minutes. Reduce heat and simmer.
4. In large bowl combine 9 eggs, 2/3 of green parts of green onions and 4 cups bean sprouts. Toss with hands! Do not beat!
5. Bring sauce back to a boil. Mix cornstarch with 1/3 cup water, stir with fork until milky. Slowly drizzle the mixture into the mushroom sauce, stirring to blend. Simmer on low.
6. Heat grill pan or skillet with cooking spray or oil.
7. Drop ladle-ful of egg/sprout mixture into skillet and cook until bubbling and golden on the bottom. Gently flip and cook on the other side.
8. Remove from pan and place on baking sheet in oven to keep warm while you do the rest.
9. To serve, arrange egg on plate, top with mushroom gravy and green onion slices.