One Pan Pork Fu Yung
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.
Makes 4 servings
|1||cup fat-free reduced-sodium chicken broth|
|1/2||teaspoon dark sesame oil, divided|
|2||teaspoons canola oil|
|1/2||pound boneless pork tenderloin, chopped|
|5||green onions, thinly sliced, divided|
|1||cup sliced mushrooms|
|1/4||teaspoon salt (optional)|
|1/4||teaspoon white pepper|
|1||cup bean sprouts|
- 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.
- Heat canola oil in 12-inch nonstick skillet over medium-high heat. Add pork; stir-fry about 4 minutes or until no longer pink.
- 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.
- 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.
- Cut into 4 wedges. Top each wedge with 1/4 cup sauce and sprinkle with reserved 2 tablespoons green onion.
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.
|Serving Size:||1 wedge with 1/4 cup sauce|
|Saturated Fat||2 g|
|Total Fat||9 g|
|Calories from Fat||41 %|
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