PALEO & WHOLE30 HAM AND MUSHROOM EGG FOO YOUNG
To Purchase GRAIN FREE Pasta DOH Mix Go To Below Amazon Link:
PALEO & WHOLE30 HAM AND MUSHROOM EGG FOO YOUNG
I’ve always enjoyed Egg Foo Young (EFY) when doing Chinese take-out cuisine, especially since I’ve been following a Paleo & Whole30 lifestyle. It’s perfectt! Egg Foo Young is basically a Chinese omelette with ham or other forms of protein like shrimp, pork, beef, or chicken. EFY is one of those dishes that fill up your belly and is virtually void of carbs. For dinner, it is also nice to enjoy eggs for a change rather than the usual forms of flesh protein.
Some people like to make this dish into pancakes. I personally don’t bother as one recipe (meant for 4 people) feeds my husband and I. I make one large pancake and cut it in half.
EFY is not authentically Chinese. Rather American Chinese cooks in California invented this dish, around 1849. In the ’50s the dish was more of a pancake filled with ingredients and deep-fried. Today, EFY is pan-fried.
Here are some tips for making tasty EFY:
- Lightly beat the eggs, but stop before the eggs bubble.
- Thinly slice the vegetables and cube the protein into small pieces so the omelette stays together.
- Stir fry the vegetables before adding to the egg mixture to fry off any excessive water.
- Make sure the mung bean sprouts are washed and dried.
- Mix the protein and vegetables into the egg mixture in advance of pan-frying.
- Form the egg mixture into small pancakes or into one large one.
- Heat up the oil in advance before adding the egg mixture. Once the mixture is added, turn down the heat.
- Add more oil to the skillet than what is. normally added for an omelette because EFY is partially deep-fried.
- Add the gravy afterwards, just before serving.
RECIPE TASTE PROFILE
I make Egg Foo Young on a regular basis and pretty much throw into the dish whatever vegetables or protein I have on hand in the refrigerator. This recipe version uses ham, green onion and sprouts. Egg Foo Young is a simple dish with simple flavours. The predominant taste comes from the ham. The sprouts give the dish a classic crunchy texture.
DIRTY-BIRDY WINE NOTES: FOR PALEO, WHOLE30 NOT-SO-STRICT-LIFESTYLE
Due to Egg Foo Young’s simple flavours and delicate nature, a light-bodied white wine will do the trick. How about Brut sparkling wine? That means the bubbly will be bone dry and tangy. That acidity will nicely offset the saltiness of the ham.
HEALTH BENEFITS OF MUNG BEAN SPROUTS
Mung bean sprouts are one of the main ingredients in Egg Foo Young. Sprouts are one of those underestimated foods. They are actually quite nutritious. They:
- Support heart health
- Rich in vitamin K which helps to keep blood from clotting
- Are a good source of fibre
- High in choline and helps to detoxify the liver
- Low in calories
- Contains vitamin C, helping to protect cells from free radicals
When it comes to mung bean sprouts be careful. They can carry bacteria, so don’t serve raw sprouts (in salads or otherwise). Sprouts should be avoided by children, pregnant women, the elderly and anyone with a weakened immune system. By cooking the sprouts you’ll kill the bacteria.
- Prep Time: 10
- Cook Time: 15
- Total Time: 25
- Yield: 4 to 6
- Category: PALEO & WHOLE30
- Method: BAKING
- Cuisine: BREAKFAST, LUNCH, DINNER
- Diet: Gluten Free
Egg Foo Young Gravy
1 cup unsalted chicken stock
1 tablespoon Coconut Aminos
1 teaspoon sesame oil
2 teaspoons apple cider vinegar
2 teaspoons raw honey (optional)
½ tablespoon tapioca starch
Pinch sea salt
Freshly ground black pepper to taste
Pour all the ingredients for the sauce in a saucepan, season to taste, and cook over medium heat for 5 to 6 minutes. Keep warm.
Egg Foo Young
6 large eggs
¼ cup coconut flour
1 teaspoon fish sauce
½ teaspoon apple cider vinegar
1 cup diced fresh but cooked fresh ham
1/2 cup cooked mushrooms, chopped into pieces
2 scallions, chopped
1 cup mung bean sprouts
½ teaspoon baking soda
Freshly ground black pepper
1/4 cup avocado oil for frying
In a large bowl whisk together eggs, coconut flour, fish sauce, and apple cider vinegar. Whisk until smooth. Fold in the ham, mushrooms, scallions, bean sprouts, and baking soda. Add avocado oil to a skillet. Heat oil on medium. Pour the mixture into the pan. Fry on low without disturbing the mixture for about 2 minutes or until the bottom looks golden. When you see the egg beginning to cook on top, carefully flip over the mixture and fry the other side until golden for about 2 minutes.
Slice EFY into 2 or 4 slices. Serve on plates. Drizzle sauce over EFY.
You can use any ingredient combination or leftovers in the refrigerator in making Egg Foo Young.
Keywords: paleo, paleo recipes, paleo dinner, Whole30, Whole30 recipes, Whole30 dinner, gluten free, gluten free recipes, anti-inflammatory diet, grain free, grain free diet, grain free recipes, paleo and wine, gluten free and wine, grain free and wine