Egg Foo Young or Egg fu yung as the name points out is a traditional authentic Chinese dish based on an elaborate recipe from Shanghai that makes use of minced ham and beaten egg whites to produce a deep fried omelette served with a sauce. A North Chinese version of the same recipe makes use of shredded chicken breast in place of ham.
Through the golden period of the mid 1900’s particularly between 1950’s and 1960 a deep fried pancake stuffed with eggs, meats, seafood or vegetables had garnered immense popularity. This came to be known as the Egg Foo Yung with the Shanghai and Northern Chinese versions being predecessors to this modern version. In fact down the years further modifications have been effected to the original recipe.
Ingredients and Preparation
Eggs, fresh vegetables, and some Chinese seasonings are all the ingredients required to make the Chinese Egg Foo Yung – a dish easily customized to any meal of the day.
Shredded veal, turkey or chicken, shrimps, onions, bean sprouts, celery, mushrooms, eggs, pepper, salt and oil for frying form the main ingredients. The accompanying sauce is made from chicken stock, soy sauce, rice wine, pepper, corn flour, sesame oil. There are two methods of preparing the dish-
Deep fried version: Meat, vegetables, eggs, salt and pepper are mixed well. In a wok containing heated corn oil, the egg mixture is slowly dropped to form 4 small omelettes. Once the bottoms are browned, they need to be slowly turned over for the other side to be similarly lightly browned.
Stir fried version: In little heated corn oil, the meat, vegetables are stir fried for few minutes before seasoning with salt and pepper. Next the eggs are beaten well in a large bowl after which meat and vegetable mixture is added. Once again in little hot oil, a portion of egg mixture is poured, eggs are allowed to set and brown slightly on the outside while still soft in the centre.
Sauce: Once the chicken broth is boiling in a pan, wine, soy sauce and pepper are added. Cornstarch slurry is gradually poured in stirring constantly as the sauce thickens. A dash of sesame oil is added finally.
The specific ingredients used in Chinese Egg foo Young determine its nutritional information. If plenty of oil and high-fat meat is used, the dish will turn out to be far higher in calorie as well as fat content than if prepared with only healthy vegetables using light non-stick cooking spray. One serving ~ 120 g of Chinese shrimp egg foo young recipe provides approximately -
- 315 calories,
- 24 g of fat,
- 375 mg of cholesterol,
- 960 mg of sodium,
- about 7 g of carbohydrates and 1.5 grams of fiber
- and a total of 17 grams of protein.
The same quantity of Chinese pork egg foo young supplies approximately -
- 255 calories,
- about 17 g of fat,
- 340 mg of cholesterol,
- 350 mg of sodium,
- about 8 g of carbohydrates,
- 1 g of fiber and
- about 17 grams of protein.
• Tofu strips provide a source of phytoestrogens with heart healthy, anti-cancer, bone healthy benefits.
• Lentil sprouts could add to the protein and fibre content of the dish. Sprouts increase the vitamin and mineral content dramatically.
• Thinly sliced cabbage, carrot, scallions, garlic, onions, mushrooms are easily cooked, flavoursome and nutritious increments to the dish.