Chicken egg foo young with gravy and broccoli
20 min · 52 g protein · 462 cals / serving
The Chinese-American takeout favourite at home: fluffy omelette patties packed with chicken, crunchy bean sprouts and scallions, pan-fried golden and smothered in a savoury oyster sauce gravy. Steamed broccoli soaks up the rest of the gravy.
Ingredients
- 1 medium breast (9 oz) chicken breast, cut into 1 cm (1/2-inch) dice
- 1 tbsp canola oil, divided
- 4 large eggs
- 1/2 cup liquid egg whites (or the whites of 4 large eggs) liquid egg white
- 1 1/2 cups bean sprouts
- 3 green onions, sliced
- 1/4 tsp salt
- 1/4 tsp white pepper
- 1 small head broccoli, cut into florets
Gravy
- 3/4 cup chicken broth, low-sodium
- 1 tbsp gluten-free oyster sauce
- 2 tsp tamari, or soy sauce
- 1 tbsp cornstarch
Steps
- Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat and cook the diced chicken 3–4 minutes until just cooked through. Tip into a bowl and let it cool for a minute.
- Beat the eggs and egg whites with the salt and white pepper, then stir in the chicken, bean sprouts and green onion. Heat the remaining 2 teaspoons of oil in the same pan over medium heat and ladle in the mixture in 4 rounds (about 3/4 cup each), pulling stray sprouts back into shape; cook them two at a time if your pan is smaller than 12 inch, which adds about 5 minutes. Cook 2–3 minutes a side until puffed and golden. Keep warm on a plate.
- Meanwhile, steam or microwave the broccoli (covered, with a splash of water) for 4 minutes until tender-crisp.
- For the gravy, whisk the broth, oyster sauce, tamari and cornstarch in a small pan and bring to a simmer, whisking, until it thickens and turns glossy, about 1 minute. Pour over the patties and serve with the broccoli.
Good to know
My patties fall apart when I flip them.
Let the first side set properly before turning — the edges should look dry — and use a wide spatula. Smaller patties are easier than one big one.
Can I use leftover chicken, ham or shrimp?
Yes, any cooked meat works; skip step 1 and stir in about 1 1/4 cups diced. Shrimp is the other takeout classic.
Per
- Calories
- 93
- Protein
- (46%)
- 11 g
- Fat
- (41%)
- 4 g
- Carbohydrates
- (13%)
- 3 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 268 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 924 kcal goes into the pot and 1098 g of ingredients comes out as about 990 g of food: 93 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.