This week I decided it would be nice to add a dab of Asian flavor to our keto. I love Asian food – particularly Chinese and Thai, and I sure do miss the chinkys back home.
For the uninitiated, “chinky” is a term of endearment in England. It’s the British nickname for a Chinese takeaway – those barren little store fronts with a few cheap chairs, a chipped, laminate countertop, a pile of newspapers and trashy magazines, a small TV hanging from one corner. You’re greeted by whichever family member happens to be available at the moment.
After 5 minutes of being entertained by a wok-clanging, sizzling kerfuffle out back – punctuated by a lot of yelling in mandarin – you’re out the door with a plastic carrier bag packed full of identical foil containers with cardboard lids, stacked on top of one another, and each one crammed to the brim with delicious made-in-minutes authentic Chinese food. I have yet to find Chinese food in Washington State that tasted anywhere near as good as the Chinese take-away of my homeland. I miss it. Some days I want to fly to England just to have a big old plate of Chinese – prawn crackers on the side. That’s how much I miss it.
There’s nothing quite like a Saturday night at home with a Chinese take-away and a good movie, curled up on the couch with someone nice. That trifecta of Saturday night awesomeness has not happened in, oh, over 13 years. Let’s make Egg Foo Yung! That and a good movie and I’ll be two-thirds there. Throw in a cat – or
five six – and it won’t be half bad.
I deliberately made this recipe lazy. I mean, who has the time or inclination to make a separate sauce to drizzle over your Egg Foo Yung? Not me. So I just mixed the sauce right into the egg. I admit, it’s not the same as the real thing, but you get the flavor, and that was my goal. More laziness – bake them in the oven instead of dragging the wok onto the stove top, heating oil, and fiddling with layers of egg and veggies. Easy. Lazy. Who cares?
These gorgeous little eggy omelets are bursting with vegetable goodness. They are super-moist because you do not pre-cook the veggies. They’re super-simple, speedy to sling together and make an awesome keto breakfast, lunch, dinner or snack. They puff up like little prima donna soufflés in the oven, and look fantastic when you take them out. Sadly they collapse as they cool, but the crispy, crunchy veggies, and the sweet sassy flavor remain.
I use Bragg’s Liquid Aminos instead of soy sauce – which is made from wheat. Of course, the small amount of soy sauce that is in here won’t kill you – or bring your keto to a grinding halt – but if you are gluten-free, or if you’re like me and don’t keep soy sauce in the house, then Bragg’s Liquid Aminos are a great alternative. Mirin is a low-alcohol rice wine and is used just for flavor. You can leave the mirin out, the flavor just won’t be as good. I found it in my local Fred Meyers, so I am hoping no one has difficulty finding it. You could also leave both the Bragg’s and the mirin out and dip the Egg Foo Yung in your favorite Chinese dipping sauce instead – although these will likely contain wheat and sugar. For those with a Trader Joe’s at hand, their Balsamic Glaze drizzled over the top would be a brilliant and easy sauce.
I’ve already eaten 12 of these veggie-packed protein dynamos, and they’ll be in my lunch box every day this week. Well, depending on if I can resist eating them for dinner too.
- Coconut oil spray
- 3 oz. / 85g shredded carrots
- 8 oz. / 225g bean sprouts
- 4 oz. / 110g red pepper, chopped
- 2 oz. / 55g scallions (green / spring onions), chopped
- 4 TBSP Braggs Liquid Aminos (or soy sauce)
- 4 TBSP mirin
- 1 tsp ground white pepper
- 10 eggs, beaten well
- Spray a muffin pan with coconut oil.
- Roughly chop the shredded carrots and the bean sprouts to shorten them to fit in a muffin pan.
- Place all the vegetables in a bowl and stir well.
- Add the Braggs, mirin, and white pepper and mix together.
- Add the beaten eggs and stir until vegetables are evenly distributed.
- Using a 1/2 cup, spoon the mixture evenly into the muffin pan.
- Bake at 350F for 30 minutes, until they are very puffy and just starting to brown.
- Remove them from the muffin pan and allow to cool on a wire rack to prevent them sweating.
KanukGurlWhat a great idea. And, I’ve been looking for some ideas besides stir fry to accompany my favorite go-to: cauliflower fried rice. Looks like a perfect match!
carrieLet us know how it goes with that fried rice, KanukGurl!
SigiOh, they look so yum. I’m definitely trying this. :)
SigiOh, they look so yum! I’m definitely trying this. :)
JanknitzI’ve been making Asian stir fry with shiritake noodles. YUM!
Not to criticize, but I’m not sure the term “chinky” is Politically correct in the US, since it derives from the pejorative word “Chink”.
“Chinese” or “Asian Food” is used here.
carrieAh, Janknitz – the joys of having a blog that’s read all over the world :-) That’s why I went to such pains to explain that the useage of the term in England is a term of endearment for something that we love, and not derogatory in any way. I have yet to get my hands on some shiritaki noodles to play with, but I will!
JanknitzI know you didn’t mean it in any negative way. Our language is so full of booby traps (which is also probably not a PC term!).
I lived in Hawaii for a few years where it’s common and acceptable for every ethnic group to “talk stink” about the others. And they do! There’s even a well-known comedian in the islands whose entire act plays up talking stink about others. But in the islands, six degrees of separation is more like three–almost everyone is related in some way, or knows someone who is related, so it’s more like talking about family than denigrating strangers. Mainland people are often shocked and appalled.
SharonSo, I will have to purchase some Mirin. However, I also have fish sauce on hand should I incorporate? and if so any recommendations on amount?
carrieYou know, Sharon – I have never eaten fish sauce, so realy not sure how to advise. Start with less and add more – you can’t take it out once it’s in there!
JanknitzFish sauce is great! It adds that Umame flavor that tastes so good in Asian dishes. But use sparingly, a little goes a long way.. I like to use it with coconut aminos because I find the coconut aminos too sweet for my tastes, fish sauce rounds out the flavor a little better.
Be careful when you buy fish sauce. Many brands have sugar, so you have to read the ingredients carefully.
carrieThanks, Janknitz! A mine of information!
Eat...Enjoy[…] for your weekday lunch, I whipped up a version of Egg Foo Yung in the weekend. A combination of this recipe from Carrie Brown’s blog (she’s got some GREAT recipes) and this from Well Fed. A nice mix of […]
MarlysI just made a little half batch of these last night. They really are easy and quick! And I’m so excited that mine turned out looking almost as great as yours Carrie. They are great for breakfast too. Thanks for bringing a new flavor into the SANE recipe mix!
carrieMarlys – of course they looked as good as mine!! :-) Aren’t they easy and delicious? So glad you love them. I ate them for breakfast too ;-)
KanukGurlI have a question about the SANEity of Mirin….the one I found at my local store (Kikkoman) had 13g of sugar for a 2 TBSP serving. Are there SANEr versions out there. Do you have brand recommendations?
carrieKanukGurl – I used SunLuck brand which has 3g of sugar. I do remember reading several bottles before I chose the SANEst. If you use SunLuck you effectively get 1g sugar per piece. With Kikkoman you would get just over 2g sugar per piece. Hope that helps!
SaharaDo you know about tamari? Soy sauce without the wheat and it has a superior flavor in my opinion. Because of tamari I’ve been able to avoid soy at home for decades! :-)
Just and fyi –
carrieGreat to know, Sahara! Thanks for the tip!
MarlysCarrie, I’ve made these 3 times now and fondly call them Egg Foo Yum. ;)
carrieAwesome name, Marlys!
wendyyum! I like to drizzle sesame oil and rice vinegar on top! What a beautiful recipe and scrumptious way to eat and make ahead eggs on the ready!
Terrance MarrowAwesome. I’m in Pierce County myself.