Chicken Egg Foo Young: A Keto-Friendly Dish?

Chicken Egg Foo Young is a Chinese dish that can be made keto-friendly. The dish is an omelette filled with eggs, meat, and vegetables that's usually deep-fried in a wok. While traditional recipes may not be keto-friendly due to the use of cornstarch and flour, substitutions like xanthan gum can be used to make it keto-compliant. The dish is typically served with a thick gravy, but keto alternatives are available.

Chicken Egg Foo Young is keto-friendly

Chicken Egg Foo Young is a keto-friendly dish that you can easily make at home. It is a Chinese-style omelette filled with eggs, meat, and vegetables. The best part about this dish is that you can use any vegetables or meat of your choice, making it a great option to use up leftovers.

Ingredients

The basic ingredients for Chicken Egg Foo Young are eggs, chicken, soy sauce or coconut aminos, and vegetables. For the vegetables, you can use cabbage, scallions, water chestnuts, broccoli, celery, kale, alfalfa sprouts, onion, or bell peppers. You can also add in some xanthan gum as a thickening agent.

Cooking Method

To make Chicken Egg Foo Young, simply combine the eggs, meat, and vegetables in a large bowl. Heat some oil in a skillet over medium heat and add the mixture to the pan, flattening it into a pancake shape. Cook each side for a few minutes until golden brown.

Keto-Friendly Sauce

Traditional Egg Foo Young is served with a thick gravy made with cornstarch, which is not keto-friendly. However, you can make a keto-friendly sauce by combining chicken broth, rice wine vinegar, soy sauce, and xanthan gum. Heat this mixture in a saucepan and whisk until it thickens.

Serving Suggestions

Chicken Egg Foo Young is best served fresh and warm. You can top it with some soy sauce, green onions, or bean sprouts. It goes well with sides like cauliflower rice, steamed vegetables, or Chinese soup.

Nutrition Facts

Per serving, Chicken Egg Foo Young has approximately 200-300 calories, 2-4 grams of net carbs, 12-22 grams of fat, and 11-28 grams of protein.

It's a Chinese omelette

Egg foo young is a Chinese omelette or egg pancake, filled with meat and vegetables. It is a popular dish in Chinese restaurants and is usually served covered in a thick, brown, soy sauce-based gravy, thickened with cornstarch.

The omelette is made with eggs, meat, and vegetables. The choice of fillings is endless, and it is a great way to use up leftovers. For a keto-friendly version, it is recommended to use low-carb vegetables such as kale, alfalfa sprouts, cabbage, and broccoli. The meat is usually chicken, but can also be ground chicken, shrimp, or beef. The ingredients are mixed together and then fried in a skillet or wok to make a pancake.

The gravy is made with chicken broth, rice wine vinegar, soy sauce, and xanthan gum to thicken. This can be served on the side or poured over the egg foo young.

This dish is a great, quick, low-carb meal option and can be frozen and reheated.

It's a good source of protein and fat

Chicken Egg Foo Young is a great source of protein and fat, making it a perfect meal for those on a keto diet. The eggs, chicken, and oil in the dish provide a good balance of protein and fat, ensuring you stay full and satisfied.

The eggs in Chicken Egg Foo Young are an excellent source of protein and fat, and they act as a binder for the other ingredients. Each egg contains around 6 grams of protein and 5 grams of fat, making them a nutrient-dense food. Additionally, eggs are a good source of vitamins and minerals, including vitamin B12, selenium, and riboflavin.

Chicken is also an excellent source of protein in this dish. A 4-ounce serving of chicken provides around 28 grams of protein, making it an ideal food for those looking to increase their protein intake. Chicken is also a good source of essential amino acids, which are the building blocks of protein.

The oil used in cooking Chicken Egg Foo Young contributes to the fat content of the dish. Coconut oil, avocado oil, and sesame oil are commonly used in this recipe, all of which are healthy fats. These oils are rich in medium-chain triglycerides (MCTs), which are easily digested and absorbed by the body, providing a quick source of energy.

The combination of protein and fat in Chicken Egg Foo Young makes it a filling and satisfying meal. The protein helps to build and repair muscle tissue, while the fat provides a concentrated source of energy. This balance of nutrients is especially beneficial for those on a keto diet, as it helps to keep you full and can aid in weight loss by reducing cravings and stabilizing blood sugar levels.

In addition to being a good source of protein and fat, Chicken Egg Foo Young is also a tasty and versatile dish. You can easily customize it by adding your favorite vegetables or using different types of meat, such as shrimp or beef. It's a quick and easy meal that can be made in under 30 minutes, making it a convenient option for busy weeknights.

It can be made in 30 minutes

Chicken Egg Foo Young is a quick and easy dish to make, taking just 30 minutes to prepare and cook. It's a great option for a low-carb, keto-friendly meal that is packed with protein and healthy fats. The dish consists of an egg pancake or omelette filled with chicken and vegetables, served with a savoury gravy.

To make this dish, you will need the following ingredients: eggs, chicken, vegetables (such as cabbage, scallions, water chestnuts, broccoli, celery, kale, sprouts, onion, ginger, green pepper, and mushrooms), oil, and soy sauce or coconut aminos. You can also add in some xanthan gum to thicken the mixture and give it a more pancake-like texture.

Step 1: Prepare the Ingredients

Firstly, gather and prepare all your ingredients. Chop up the vegetables and chicken into small, bite-sized pieces. Beat the eggs in a large bowl and set aside.

Step 2: Cook the Vegetables

Heat some oil in a skillet or frying pan over medium heat. Add the vegetables and fry until slightly softened. This should take around 3-5 minutes.

Step 3: Add the Chicken

Once the vegetables are softened, add the chicken to the pan and continue cooking for another 2-4 minutes until the chicken is cooked through.

Step 4: Combine with Eggs

In a large bowl, combine the cooked chicken and vegetables with the beaten eggs. Add in any additional ingredients like soy sauce, salt, and pepper, and mix well.

Step 5: Cook the Egg Foo Young

Heat some more oil in the pan. Using a ladle or measuring cup, scoop about 1/3 cup of the egg mixture and pour it into the pan, forming a small omelette or pancake. Cook each side for around 2-4 minutes until golden brown. Repeat this process until all the egg mixture is used.

Step 6: Make the Gravy (Optional)

For an extra treat, you can make a simple gravy to go with your Egg Foo Young. In a saucepan, combine chicken broth, rice wine vinegar, soy sauce, and xanthan gum. Whisk the ingredients together and bring to a boil to thicken.

Step 7: Serve and Enjoy!

Your Chicken Egg Foo Young is now ready to be served! Enjoy it as a tasty and healthy keto meal. You can garnish it with some green onions or sesame seeds, or serve it with cauliflower rice or steamed vegetables on the side.

This dish is a quick and delicious option for a weeknight dinner and can also be made ahead of time and frozen for a convenient meal.

It's a good meal prep option

Chicken Egg Foo Young is a great meal prep option, especially if you're craving Chinese food but want to make it at home. It's also a good choice if you're following a keto diet, as it's low in carbs and can be made keto-friendly.

One of the benefits of Chicken Egg Foo Young is its versatility. You can make it with or without chicken, and you can also add shrimp to it for a seafood twist. It's a great way to use up leftover meat and vegetables, so you can customise it based on what you have in your fridge. The choice of vegetables is endless, but some popular options include cabbage, scallions, water chestnuts, celery, kale, sprouts, and bell peppers. Just be sure to choose low-carb veggies if you're aiming for a keto-friendly dish.

The dish is also budget-friendly, as the ingredients are easy to find and affordable. Plus, it's a quick and easy recipe to make, taking around 30 minutes or less from start to finish. You can make a big batch and store it in the refrigerator for up to a week, making it a convenient option for meal prep.

To make Chicken Egg Foo Young, simply combine the ingredients of your choice in a large mixing bowl and whisk them together. Then, heat some oil in a deep-sided skillet over medium-high heat and drop the mixture into the heated oil, cooking each side for a few minutes until done to your liking. You can also freeze the cooked pancakes and gravy separately and store them in the freezer for up to two months.

So, if you're looking for a tasty, versatile, and budget-friendly dish that can be easily meal-prepped, Chicken Egg Foo Young is a great option!

Frequently asked questions