Egg Foo Yong Casserole

May 19, 2023May 19, 20230 3
Egg Foo Yong Casserole Recipe for a Healthy Asian Meal
in Asian

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

8 eggs , beaten
1 1/2 cups thinly sliced celery
1 can bean sprouts , drained
1 cup cooked chicken , diced
1/2 cup nonfat dry milk powder
2 tablespoons onions , chopped
1 tablespoon parsley , chopped
1/2 teaspoon salt
1/8 teaspoon pepper
1 tablespoon sesame oil
2 1/2 tablespoons cornstarch
1 1/2 cups chicken broth , divided
1 tablespoon soy sauce
1 can sliced mushrooms , drained
2 tablespoons sliced green onions

Nutrision Information

Servings Per Recipe
6-8
Calories
120
Sugar
2g
Fat
3g
Egg Foo Yong Casserole is a traditional Asian dish that originated in China and over time has become a favorite of many worldwide. This casserole is a delicious and healthy alternative to the fried version of the dish. It is packed with fresh veggies, protein, and flavorful seasonings that make for an excellent combination. This recipe is easy to make and perfect for anyone looking for a healthy and tasty meal that's packed with protein and veggies.

Instructions

1.Preheat the oven to 350°F.
2.In a mixing bowl, combine together the eggs, celery, bean sprouts, cooked chicken, dry milk powder, onions, parsley, salt, and pepper. Mix well and set aside.
3.In a medium saucepan over medium heat, combine the sesame oil, cornstarch, 1 cup of chicken broth, and soy sauce. Whisk well and bring to a boil, stirring constantly. Reduce the heat and continue to cook for 2-3 minutes or until the sauce thickens. Remove from the heat.
4.In the bottom of an 8-inch baking dish, pour the remaining 1/2 cup of chicken broth.
5.Pour the egg mixture into the dish and spread evenly.
6.Pour the sauce over the egg mixture.
7.Add the mushrooms and green onions on top and then bake for 25-30 minutes or until the casserole is set and golden brown.
8.Once done, remove the casserole from the oven, let it cool for 5 minutes, and then serve hot.

PROS

Egg Foo Yong Casserole is an excellent source of protein and vegetables.

It’s gluten-free and low-fat due to the absence of breadcrumbs and other flour-based thickeners.

It’s easy to make and can feed a large group of people.

The recipe can be easily customized by using different vegetables or proteins to suit individual preferences.

CONS

Some ingredients may not be available in local grocery stores, which can make it challenging to prepare.

It may take some time and patience for beginners to master the cooking process and achieve the desired consistency.

HEALTH & BENEFITS

Egg Foo Yong Casserole is packed with various nutrients that promote good health. Eggs are a rich source of high-quality protein, amino acids, and vitamins, which help build and repair muscle tissues. Celery is rich in antioxidants and anti-inflammatory compounds that help reduce the risk of chronic diseases such as cancer, diabetes, and heart disease. Bean sprouts are low in calories and high in fiber, which help promote a healthy digestive system. Chicken is an excellent source of lean protein and low in fat and calories, making it an ideal meat choice for anyone looking to lose weight or maintain a healthy weight.

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