Many people think that eating healthfully means eating without flavour or excitement (remember the cottage cheese diets?), but I am here to declare that they are WRONG! It’s particularly important for low fat recipes to be seasoned properly, and I’m not talking salt, but a variety of flavour builders. When you eat low calorie, fat free food, you NEED to be satisfied, otherwise, you will likely snack and cheat. It’s plain and simple, make sure ALL your senses are satisfied and you will be happy.
My friend Norma over at Garden to Wok has been making recipes that have tempted me for a while and I found one a couple of weeks ago that really spiked my curiosity: Egg Foo Yung. Now Norma is a Chinese Culinary Expert and she teaches hands on cooking classes at Pearl River Patch in New York State so I am by no means trying to one up her. JT and I are doing a very concerted effort for three weeks to eat virtually carb free, fat free and sugar-free (a low glycemic diet), so I have modified Norma’s recipe to suite our dietetic needs at this time, it may not be for everyone, but it worked for our taste buds and diet chemestry. So, I hope you don’t mind, Norma, here is my version of your wonderful Egg Foo Yung. Please check out Norma’s blog to see her gorgeous and tasty looking recipe and pictures. This dish satisfied every one of my senses; my sense of smell was being teased as I prepared the dish, my sense of sight was excited at the site of the dish and my sense of taste was bowled over at the first bite. And then I was full.
Note about my ingredients. I made this twice and the second time I used what I had on hand instead of the basics Norma suggested in her recipe. The first set of photos sucked, hence their obvious absence, these are the photos from the second set.
Canadian Egg Foo Yung (for a low glycemic index diet)
- Serves 1 (recipe can easily be multiplied to the number of people to serve). You will need egg rings for this dish (I used mini spring form pan rings without the bottoms).
- 50g raw shrimp (I used 3 from a packet that listed 21-30 per pound)
- 4.5 tbsp egg beaters egg whites
- 1 tsp fresh ginger, grated, divided
- 1 tsp fresh garlic, grated, divided
- 1 scallion or green onion finely sliced, divided
- 1 tsp Kikkoman Low Sodium Soy Sauce, divided
- 1/2 cup low sodium chicken stock (I use Pacific)
- 15g Chinese mushrooms sliced thinly (use the dried variety and reserved the hydrating liquid)
- 1/2 cup mushroom hydrating liquid
- 50g of fresh baby spinach
- Parsley and scallions for garnish
- non-stick cooking spray
- Peel and de-vein the shrimp, cut into quarter bits and set aside.
- Pour the chicken stock, the strained mushroom hydrating liquid, 1/2 tsp fresh ginger, 1/2 tsp fresh garlic, and half of the finely sliced scallions or green onions into a sauce pan and begin to heat slowly (the aim is to infuse the broth with the flavours added, not to boil the heck out of it).
- Pour the egg whites into a small bowl and whisk with the soy sauce and ginger, set aside.
- Pre-heat the pan WITHOUT the egg rings and lightly sauté the spinach until entirely wilted. Remove from pan and add the shrimp and cook through. Remove from pan and set aside.
- Pre-heat the pan WITH the egg ring, lightly spray both with non-stick spray.
- Combine the wilted spinach, shrimp, Chinese mushrooms with the green onions and add to the egg ring and distribute evenly. Heat through (this will help the egg cook).
- Pour the egg whites over the vegetables and adjust so that it all sits evenly in the ring. Cook on medium heat for about 10 minutes (you will need to put a lid over the ring so that the top of the egg sets nicely so you can flip it and get that gorgeous golden colour that Norma talks about.
- When the egg has set, carefully remove the ring and with a large spatula, flip. You will want both sides golden and cooked all the way through.
- To plate, carefully remove the egg pancake (you may need to slide your knife around the edge to loosen) and pace in a rimmed soup bowl (I like my Asian style bowls for this type of presentation). Carefully ladle the hot broth around the egg, so that it doesn’t cover it. You can either strain the broth so the garlic, ginger and the scallions don’t end up in the presentation (which is what I did for the photo) or you can leave in and enjoy with your egg and broth (which is what I did when I served it to JT and I). Garnish with parsley and a sliver of the green onion (or chives if you have on hand). I also added a few chili pepper flakes on mine for heat!
As FYI: I omitted the ginger wine, egg yolks, oil, salt and corn starch and substituted the chicken broth with low sodium, the soy sauce with low sodium to make my version low glycemic. The vegetables, as mentioned previously are just what I had on hand, you could add whatever you choose as Norma indicated in her recipe.
Thank you, Norma, this is indeed a very flavourful dish even with my alterations.
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