Healthy Recipes - Healthy Eating               Print this page
Egg Foo Yung


Egg Foo Yung

This low sodium vegetarian version of egg foo yung takes a bit of chopping and measuring, but is well worth the effort. It can serve as a breakfast or lunch, or even a light dinner.

12 small patties; 63 mg. sodium per patty

4 Tablespoons (approximately) healthy oil, divided
3 ounces cremini mushrooms, sliced thin and cut in half
1/2 cup chopped bean sprouts (1/2 inch pieces)
1/4 cup chopped onion (1/4 inch pieces)
1/4 cup finely chopped celery (1/4 inch pieces)
2 teaspoons reduced sodium Tamari sauce
1 teaspoon sesame oil
1/4 teaspoon black pepper
4 large eggs
Egg Foo Yung Sauce (optional) (see below)

Egg Foo Yung Prep. Instructions

1. Make Egg Foo Yung sauce if desired. Set aside.

2. Combine mushrooms, bean sprouts, onions and celery in a bowl.

3. Have all other ingredients on hand

Cooking Instructions

1. Heat 2 Tablespoons healthy oil in a 9-inch skillet over medium heat. Add mushrooms, bean sprouts, onions and celery. Turn heat down to medium-low. Cook for 8 to 10 minutes, stirring often, until vegetables are tender. Remove from heat.

2. Pour vegetables into a large bowl. Add sesame oil and pepper to vegetable mixture. Stir to combine. Allow to cool for 10 minutes.

3. While vegetables cool, beat eggs with 2 teaspoons reduced sodium Tamari sauce. Once vegetables have cooled, add beaten eggs. Stir to combine well.

4. Using a spoon to scoop up the egg mixture, measure 2 Tablespoons egg mixture into a small dish. Repeat with two more small dishes.

5. Wipe the 9-inch skillet with a paper towel. Heat 1 Tablespoon oil in the skillet over medium low to medium heat. (Oil should be just hot enough to brown the patties without having patties burn or stick to the bottom of the pan.) Pour the three measured egg mixtures, one at a time, into the skillet. Cook about 2 to 3 minutes to brown bottom; turn with spatula, brown other side. (Turn heat down as necessary to prevent burning the patties.) Lift patties out of pan; drain on paper towels. Move patties to a cooking sheet and into the oven (low heat) to keep warm. Repeat this instruction with remaining egg mixture, adding more oil to pan as necessary to equal 1 Tablespoon oil. (While patties cook, you can measure three Tablespoons of the remaining egg mixture into the three small dishes so that you are ready to pour the egg mixture into the pan shortly after you've removed the cooked patties. Repeat this process until you use up the egg mixture.)

6. Serve, pouring egg foo young sauce over patties if desired.

Egg Foo Yung Sauce

To my taste buds, the best low sodium vegetable broth is Trader Joe's organic. Taste test the low sodium varieties available to you before making this sauce to determine which one meets your taste bud approval.

12 Tablespoons: 27 mg. sodium per Tablespoon

2 teaspoons healthy oil
2 green onions, thinly sliced
3/4 cup low sodium vegetable broth
2 teaspoons rice vinegar
1 teaspoon sugar
Dash hot pepper sauce
1 teaspoon reduced sodium Tamari sauce
2 plus 1/2 Tablespoons water
2 teaspoons cornstarch

Prep. Instructions

1. Combine vegetable broth, vinegar, sugar and pepper sauce in a bowl.

2. Combine Tamari sauce, water and cornstarch in a separate bowl.

3. Have all other ingredients on hand.

Cooking Instructions

1. Heat oil in a small sauce pan over medium low heat. Add green onions; cook for 2 minutes, stirring often.

2. Add vegetable broth mixture; stir to combine.

3. Add cornstarch mixture. Stir. Bring liquid to a low boil. Stir constantly until thickened. Set aside. Heat through before serving over egg foo yung patties. - Copyright © 2023 Judy Reynolds