#Feed4for10 No Deep Fry Egg Foo Young!

Hello Bareian Friends! On the menu today is my guilt free Egg Foo Young! 

Every 1st Friday of the month is #feed4for10 tutorials! I show you how to shop smart and eat well. Just because you are on a budget does not mean you can’t have gourmet meals that are easy on the wallet. Typically Egg Foo Young is deep-fried in peanut oil. This technique is delicious don’t get me wrong, but there is a better way to eat it. In this recipe I show you how to make it without deep-frying it. It was a hit with my family and I am sure it will be with yours!

What you will need:

6 Eggs 

1 Cup Bean sprouts

1 diced Sweet onion

1 Cup of thawed Peas and Carrots 

3 Stalks of Chopped Green Onion (Scallions) 

1.5 tsp of Salt 

1.5 tsp of Pepper

1.5 tsp of Garlic Powder 

2 tablespoon of Avocado Oil 

*If you have any protein like (Beef, Chicken, or pork) you can add it to this dish. I used shrimp.*

1 Non stick pan 

1 Cup dry measure

Gravy

2 Cups of Chicken Broth 

1 tbsp of Corn Flour

**You can buy a low sodium chicken gravy and it will do the job if you want to skip this step.**

Prep:

In the non stick pan add 1 tablespoon of avocado oil. When hot add the chopped onions and salt/pepper to taste. Cook the onions for about 3-4 minutes. Once cooked remove from the pan to cool. In a large bowl crack the six eggs. Add the bean sprouts, peas/carrots, cooled onions, scallions, salt, pepper, and garlic. Mix to combine.

If you have any shrimp like I did you can add raw. However if you wanted to add chicken, pork, or beef please cook to your desired temp before adding to the mixture. Sit the bowl aside.

Cooking:

In a nonstick pan add 1 tablespoon of avocado oil. Once oil is hot take the cup measure and scoop the mixture. Place the mixture slowly into the pan. Let it cook on medium heat for 2 minutes each side. Continue this step until you’ve finished the mixture.

*To keep warm place them in a dish with a lid.*

In a small bowl add the corn flour and 2 tablespoons of the chicken broth. Mix them well until you no longer see the corn flour. In the nonstick pan place the remaining chicken broth in. Add the corn flour and chicken broth mixture slowly. Continue to stir until thicken.

This meal can be accompanied by brown rice and broccoli. This meal cost me $9.00 to make and that was from paying attention to the sales in the store. 99% of eating good food is shopping smart.

I hope you take the challenge and don’t forget to #feed4for10!

I love you for reading,

Jersey