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Monday, January 4, 2010

Egg-cellent Foo Young

1 1/2 cups fat-free chicken broth
1 1/2 tbsp. cornstarch
1 tbsp. reduced-sodium/lite soy sauce, divided
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup finely chopped onion
1 cup bean sprouts
1/2 cup chopped mushrooms
1/2 tsp. chopped garlic
4 oz. raw bay shrimp (or medium shrimp, chopped)
4 oz. cooked skinless lean chicken breast, finely chopped or shredded
2 scallions, chopped

To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the stove.

Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove pot from heat and cover to keep sauce warm.

In a large bowl, whisk together egg substitute and remaining 1 tsp. soy sauce until slightly fluffy. Set aside.

Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Stirring occasionally, cook for about 3 minutes, until veggies soften slightly.

Add shrimp to the skillet. Continue to cook and stir until veggies are soft and shrimp are opaque, about 2 minutes.

Transfer contents of the skillet to the bowl with the egg mixture. Add chicken and scallions to the bowl, and stir well.

Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high.

Working in batches, add evenly spaced heaping 1/4 cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 - 2 minutes per side.

Serve pancakes smothered in warm sauce. Mmmmm!


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