Expanding your egg menu? There are plenty of options

A soft-boiled egg with toast sliced like fingers is a quick way to serve an egg. It is easily digested for those who are convalescing from an illness. | Betty Ann Deobald photo

Eggs are an amazing food.

They are nutritious, easy to prepare, adaptable and essential in many recipes. They are an excellent source of complete protein and contain 14 important nutrients like vitamins A, D, E, folate, iron and zinc. A large egg contains about 6.5 grams of protein and being a complete protein means they contain all nine essential amino acids.

Scrambled, soft-boiled or poached, an egg is quick and easy to prepare. Add some veggies and you have a meal. Eggs have the ability of holding other ingredients together in a recipe like in an omelet or pancake.

An egg can be beaten to incorporate air into it, which will add volume in baking or a soufflé and they adapt to most seasonings.

The following recipes may offer new flavours and uses for eggs in your diet.

Egg Foo Yung

This is like an omelet with an Asian flavour. It is great alone or goes well with fried rice and stir-fry.

  • 5 eggs
  • 1/2 c. cooked chicken, diced 125 mL
  • 1 tsp. cooking wine 5 mL
  • 1 tsp. salt 5 mL
  • 1 c. fresh bean sprouts, chopped 250 mL
  • 1 tbsp. canola oil 15 mL

Sauce:

  • 1 tbsp. canola oil 15 mL
  • 4 – 5 mushrooms, thinly sliced
  • 1 tsp. sugar 5 mL
  • 1 tsp. soy sauce 5 mL
  • 1/2 c. chicken broth 125 mL
  • 1 tsp. corn starch 5 mL
  • 2 tsp. water 10 mL
  • 2 tbsp. fresh or frozen green peas 30 mL

Beat the eggs slightly. Sprinkle the wine and salt over the meat, mix and add to the eggs. Heat the oil in a wok or non-stick fry pan. Add bean sprouts and stir-fry for 30 seconds until almost tender-crisp.

Spread out over the bottom of the pan, pour the egg and chicken mixture over the sprouts, spread mixture out. Cook until set around the edges, and brown on the bottom. Gently flip to cook the other side. Cook two more minutes. Gently place on a warm plate.

Sauce:

Add oil to the pan, add mushrooms and stir-fry for two minutes. Add sugar, soy sauce and broth. Simmer for two minutes. Mix corn starch and water, slowly add to the broth mixtures, stirring constantly. Add peas, stir and simmer until thickened and peas are cooked.

Pour over Foo Yung and serve immediately.

You can also use cooked beef, pork, shrimp or crab meat or omit all meat and add extra mushrooms. Serves two. Adapted from Chinese Cookbook by Mrs. Lydia Wang.

Pad Thai

This is a delicious Asian noodle bowl with scrambled eggs — a quick and easy meal in a bowl.

  • 1 batch Pad Thai sauce (see below)
  • 10 oz. thin rice noodles 300 g
  • 3 tbsp. canola oil, divided 45 mL
  • 1 lb. boneless skinless chicken breasts, thinly sliced and cut into bite-sized pieces 500 g
  • 1 c. bean sprouts, slightly chopped 250 mL
  • 1/2 c. carrots, shredded 125 mL
  • 4 cloves garlic, minced
  • 3 eggs, whisked
  • 3 green onions or garlic chives, sliced into 1-inch pieces,
  • toppings: chopped peanuts, extra crushed red pepper flakes, lime wedges

Sauce:

  • 1/3 c. brown sugar, packed 75 mL
  • 1/4 c. fish sauce 60 mL
  • 1 – 2 tsp. tamarind paste (see note) 5 – 10 mL
  • 2 tbsp. water 30 mL
  • (or substitute 3 tbsp./45 mL ketchup and 1 tbsp./15 mL lime juice)
  • 2 tbsp. soy sauce or Tamari 30 mL
  • juice of 1 fresh lime
  • 1/4 tsp. crushed red pepper flakes, or to taste 1 mL

Note: Tamarind is a tropical fruit that comes in pods and adds a signature tangy flavour to dishes like Pad Thai. The best way to buy it is as a prepared paste or concentrate at Asian or Mexican markets. Make tamarind “water” by mixing one to two teaspoons tamarind paste with two tablespoons water. Tamarind is extremely sour so if unfamiliar, go light. You can always add more.

Whisk all sauce ingredients together in medium bowl, or shake together in a mason jar, until completely combined. Set aside.

Cook noodles al dente or soak according to package instructions. Drain noodles in a strainer, rinse with cold water briefly to halt cooking. Toss one tablespoon oil with noodles to prevent sticking.

Heat one tablespoon oil in large sauté pan or wok over high heat. Add chicken and sauté for three to five minutes, tossing occasionally, until chicken is lightly golden on edges and cooked through. Transfer chicken to a clean plate.

Add remaining tablespoon of oil to sauté pan, add bean sprouts, carrots, and garlic. Sauté for two minutes, stirring occasionally.

Push vegetables to one side of pan, add eggs on other side. Scramble eggs, stirring often.

Add cooked noodles, chicken, sauce and green onions to pan. Toss mixture to combine well and evenly coat with sauce. Remove pan from heat and serve.

Garnish with lots of crushed peanuts, extra crushed red pepper flakes, sriracha or other hot sauce if desired, and a good squeeze of fresh lime juice.

Optional: Thin Pad Thai noodles are typically used, but any width will work.

Shrimp, crab meat, pork, beef or crispy tofu could be used instead of chicken.

Add other stir-fry veggies such as chopped bell peppers, onions, snap peas, mushrooms, broccoli, baby corn or bok choy.

Tamari vs. soy sauce

Tamari is a Japanese soy sauce that is most often made without wheat. Soy sauce typically contains up to 50 percent wheat. Tamari has a richer flavour, thicker consistency, and darker hue than a typical Chinese soy sauce. Tamari and soy sauce can be used interchangeably. Adapted from: gimmesomeoven.com.

Breakfast Egg Loaves

This is a Korean street food egg bread. My daughter-in-law Leanne shared this recipe that her family really enjoys. Yields four mini loaves.

  • 1 c. flour 250 mL
  • 2 tbsp. butter 30 mL
  • 3 tbsp. sugar 45 mL
  • 2 tsp. baking powder 10 mL
  • 2 eggs
  • 3/4 tsp. vanilla 4 mL
  • 1 c. milk 250 mL
  • 4 eggs

Shredded cheddar or marble cheese cooked bacon or ham slices Mix all ingredients in a bowl. Whisk batter. Preheat oven to 375 F (190 C) Grease mini-loaf pans with oil or butter. These could be made in muffin pans if no mini loaf pans are available. Fill each pan half-way with batter. Add one egg to the middle of each batter filled pan. Cut yolk so it is slightly broken but the egg is still on top of batter. Add bacon or ham, top with shredded cheese. Bake at 375 F (190 C) for 15 to 18 minutes. Adapted from Emmymade-youtube.

Nutrition information from eggs.ca.

Cooking For a Crew Contest

TEAM Resources is looking for readers’ favourite recipes for feeding their crew, even if it’s only one or two people.

Send your “Cooking for a Crew or One and Two” recipe entries to team@producer.com or mail to:

The Western Producer

1000-3530 Millar Avenue

Saskatoon, SK

S7P 0B6

All entries must be received by April 30. A draw for a selection of cookbooks will be made from all of the entries.

Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.

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