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Hungry Girl Today: 10.20.09
CHEW THE RIGHT THING
BITE IT!
HG's Egg-cellent Foo Young
Get an Egg Up...
Yes, having Chinese food delivered right to your door is nice... but think of
the caloric consequences! Get the flavor you crave PLUS the satisfaction of
knowing you avoided a LOT of fat. DO IT!
Ingredients:
1 1/2 cups fat-free chicken broth
1 1/2 tbsp. cornstarch
1 tbsp. reduced-sodium/lite soy sauce, divided
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup finely chopped onion
1 cup bean sprouts
1/2 cup chopped mushrooms
1/2 tsp. chopped garlic
4 oz. raw bay shrimp (or medium shrimp, chopped)
4 oz. cooked skinless lean chicken breast, finely chopped or shredded
2 scallions, chopped
Directions:
To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a
small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the
stove.
Reduce heat to low and simmer for about 4 minutes, until liquid thickens.
Remove pot from heat and cover to keep sauce warm.
In a large bowl, whisk together egg substitute and remaining 1 tsp. 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. Stirring occasionally, cook for about 3
minutes, until veggies soften slightly.
Add shrimp to the skillet. Continue to cook and stir until veggies are soft and
shrimp are opaque, about 2 minutes.
Transfer contents of the skillet to the bowl with the egg mixture. Add chicken
and scallions to the bowl, 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 1/4 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 - 2
minutes per side.
Serve pancakes smothered in warm sauce. Mmmmm!
MAKES 2 SERVINGS
Serving Size: 1/2 of recipe (about 5 pancakes with sauce)
Calories: 286
Fat: 2g
Sodium: 1,026mg
Carbs: 21.5g
Fiber: 2.5g
Sugars: 7g
Protein: 45g
POINTS® value 5*
HG Alternative! Save about 230mg sodium per serving by using low-sodium
chicken broth.
FIGHT IT!
Egg Foo Young, Average
Egg Foo Fighting!
Egg foo young is kind of an oddball entree to begin with: super-greasy egg
patties, stuffed with various veggies & meats and smothered in a savory
brown sauce. Now, we love eggs just as much as we love those cute little
take-out containers... and even though this tastes so right, it is ALL wrong.
Why does it have FORTY grams of fat per serving? Let's examine... First, the
veggies are generally sauteed in oil -- um, not necessary. Next, the little
pancakes are typically fried in LOTS of oil as well -- we can cut that out, too.
Pork? Nah, chicken AND shrimp. Finally, this dish does NOT need to be made
with regular eggs, so we'll swap those out for some equally delicious yet fat-
free Egg Beaters. And behold! A fantastic and yummy swap for a super-fatty
classic. Maybe WE should start delivering! On second thought, maybe not...
Serving Size: 1 entree-sized portion with sauce (no sides)
Calories: 545
Fat: 40g
Sodium: 1,128mg
Carbs: 24g
Fiber: 1g
Sugars: 9g
Protein: 20g
POINTS® value 14*
To see the accompanying visuals and links, go to:
https://www.hungry-girl.com/tuesdaypreview.php?newsletterid=1892
--
CHEW ON THIS:
Did you know that October is National Seafood Month? Well, now you do!
Celebrate with some of HG's seafood-centric dishes, like our Shrimp &
Grits... for Hungry Chicks! or even our new shrimp-packed Egg-cellent Foo
Young!
Don't be a foo! Click "send to a friend," and share this recipe with lots of
humans!
https://www.hungry-girl.com/send/sendfriend.php?nid=1892&idate=10-20-
2009
*The Points® values for these products and/or recipes were calculated by
Hungry Girl and are not an endorsement or approval of the product, recipe
or its manufacturer or developer by Weight Watchers International, Inc., the
owner of the Points® registered trademark.
Hungry Girl Inc., 18034 Ventura Blvd. #503, Encino, CA 91316
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