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One Pan Pork Fu Yung
One Pan Pork Fu Yung
Yield: Makes 4 servings
This Chinese-American version of the omelet uses bean sprouts to add texture and nutrients. Choose fresh-looking sprouts with no brown patches or off odors.
Ingredients:
1tablespoon cornstarch
1cup fat-free reduced-sodium chicken broth
1/2teaspoon dark sesame oil, divided
2teaspoons canola oil
1/2pound boneless pork tenderloin, chopped
5green onions, thinly sliced, divided
1cup sliced mushrooms
1/4teaspoon salt (optional)
1/4teaspoon white pepper
1cup bean sprouts
2eggs
2egg whites
Preparation:
1.Combine broth, cornstarch and 1/4 teaspoon sesame oil in small saucepan. Cook and stir over medium heat about 5 to 6 minutes or until sauce thickens. 2.Heat canola oil in 12-inch nonstick skillet over medium-high heat. Add pork; stir-fry about 4 minutes or until no longer pink. 3.Reserve 2 tablespoons green onion. Add remaining green onions, 1/4 teaspoon sesame oil, mushrooms, salt and pepper, to skillet; stir-fry 4 to 5 minutes or until lightly browned. Add sprouts; stir-fry about 1 minute. With spatula, flatten mixture in skillet.4.Beat eggs and egg whites in medium bowl; pour over pork mixture in skillet. Reduce heat to low. Cover; cook about 3 minutes or until eggs are set.5.Cut into 4 wedges. Top each wedge with 1/4 cup sauce and sprinkle with reserved 2 tablespoons green onion.
Serving Suggestion:
Serve with a lettuce wrap salad. Separate Boston lettuce leaves and arrange on a platter with grated carrot, radish slices, seedless cucumber rounds, red bell pepper strips and bean sprouts. Serve with a dipping sauce made by whisking together 1 cup fat-free, reduced-sodium chicken broth, 1 tablespoon rice vinegar, 1/4 teaspoon sesame oil, 1/4 teaspoon minced ginger and 1/4 teaspoon minced garlic.
Nutritional Information:
Serving Size: 1 wedge with 1/4 cup sauce
Sodium
150 mg
Protein
22 g
Fiber
Carbohydrate
6 g
Cholesterol
149 mg
Saturated Fat
2 g
Total Fat
9 g
Calories from Fat
41 %
Calories
189
Dietary Exchange:
Meat
3
Vegetable
1
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