Keto Chicken Egg Foo Young

Keto Chicken Egg Foo Young is a Chinese omelet dish made with eggs, chicken, and vegetables. Its sauce is prepared with four simple ingredients as I mentioned above which are easily available in the home. Keto Chicken Egg Foo Young just takes 30 minutes to prepare this dish with all the cooking and prep time included in this. You may serve it in the lunch as well as in the dinner. This chicken egg omelet is low in carbs content and has just 4g of carbs, 1g of fiber, and 3g of net carbs in this dish. This chicken egg omelet is rich in protein content with 28g of protein present in the dish.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

Course: Main course
Cuisine: Asian
Prep time: Ten mins.
Cook time: Twenty minutes.
Total time: Thirty mins.
Serving: 4 people
Calories: 243

EQUIPMENT:

Bowl (large)
Whisk
Skillet (medium)
Plate
Saucepan

INGREDIENTS:

OMELETTES:

8 large eggs
¼ cup celery (thinly sliced)
1 cup chopped kale
1 cup alfalfa sprouts
1 cup chopped cooked chicken
Salt and pepper (to taste)

SAUCE:

14.5 fl. ounces of chicken broth
5 drops of liquid stevia
2 tbsp. of tamari
½ tsp. of xanthan gum

INGREDIENT NOTES:

EGGS:

The egg should be at room temperature before including in the dish.

VEGETABLES:

I use celery, kale, and sprouts to add to the omelet; we can add other keto-friendly vegetables to the omelet.

CHICKEN BROTH:

We can add store-bought chicken broth as well as make chicken soup at home.

TAMARI:

Tamari is added in place of soy sauce to make this keto dish.

XANTHAN GUM:

Xanthan gum is utilized in the soup to thicken its consistency.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

OMELET:

Take a bowl (large), add the eggs to the bowl, beat them.
Then add in the celery, kale, sprouts, and cooked chicken in the omelet ingredients.
In a pan (medium), heat 1 to 2 tbsp. of oil over heat (medium).
Drop ½ to ⅔ of the omelet mixture into the pan at a time while it’s hot.
Give each omelet two to three minutes to brown on both sides.
Every cooked omelet should be taken to a platter.

SAUCE:

Put the saucepan (medium) on heat (medium).
Add the chicken soup, drops of stevia, tamari, and xanthan gum to the saucepan, and mix it with the whisk.
Boil the mixture and mix it with the whisk in between.
Put the sauce on the shelf.

SERVING SUGGESTION:

Those who are following the keto diet can have this dish with cauliflower rice, cauliflower risotto, keto fried rice, garlic cauliflower rice, and shirataki soup.
Chicken egg foo young can be served with either fried or white rice (for a non-keto diet).

TIPS:

Cook the egg omelet on medium heat; if it is too hot it gets burnt easily; if the oil temperature is low the omelet will become so oily.
Cut your cooked chicken into small slices and then add in the omelet.
If you are using vegetables that release water in the omelet if put raw, you can saute them before including them in the omelet.

STORAGE INFORMATION:

FRIDGE:

Put the omelet and soup in a separate box and stock it up for 2 days.

FREEZER:

Transfer the soup to the sealed container and the omelet to another container and stock it up for 3 months.

FAQS:

What is the difference between traditional egg foo young and its keto versions?

The recipe of traditional egg foo young and its keto version has not much difference; made with eggs, chicken, and vegetables. But we prepare its sauce from soy sauce & thicken it using the cornstarch; while the keto version of the soup replaces the soy sauce with tamari and cornstarch with xanthan gum to thicken the sauce.

Is this egg foo young low in carbs?

The egg foo young contains 4g of carbs and only 3g of net carbs in the dish.

Does it have enough protein?

This egg foo young is so rich in protein and contains 28g of proteins in this dish.

Is there any difference between egg foo young and omelet?

There is not much difference between egg foo young and omelet; the filling is almost the same. The only difference is outside of the egg Foo Young is crispier because it is deep fried, and is served with sauce.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS