
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.
Yield
Makes 4 servings
Ingredients
1 | tablespoon cornstarch |
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 |
2 | eggs |
2 | egg whites |
Preparation
- 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.
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 | <1 g |
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 |
Check out more recipes for Chinese