Light Egg Foo Young
1½ Tablespoons cornstarch
1 Tablespoon reduced-sodium soy sauce, divided
1 cup fat-free liquid egg substitute
1 cup finely chopped onion
1 cup bean sprouts
½ cup chopped mushrooms
½ teaspoon chopped garlic
8 ounces cooked chicken breast, finely chopped or shredded
2 scallions, chopped
3 cups cooked long-grain rice
To make the sauce, combine broth, cornstarch, and 2 teaspoons of the soy sauce in a small pot. Whisk until cornstarch has dissolved. Bring to a boil. Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove from heat and cover to keep warm.
In a large bowl, whisk together egg substitute and remaining 1 teaspoon 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. Cook for about 3 minutes, stirring occasionaly, until veggies soften slightly.
Transfer contents of skillet to the bowl with the egg mixture. Add chicken and scallions 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 ¼ 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 to 2 minutes per side.
Serve pancakes over rice, smothered in warm sauce.
Makes 4 servings.