Salmon Foo Yung

Martin Yan Recipe

This delicious entrée is low in fat and high in protein: a great, nutritious dinner that is worth a bit of extra effort!

Prep/Cook Time: 45 Minutes

Ingredients

Sauce

• ½ cup low-salt chicken broth
• 1 tablespoon dry sherry
• 1 teaspoon sesame oil
• Salt, to taste
• 2 teaspoons cornstarch dissolved in 1 tablespoon water

Foo Yung

• 5 ounces skinless salmon fillet, minced
• 1 tablespoon chopped Smithfield ham or Virginia ham
• 3 tablespoons low-salt chicken broth
• 2 teaspoons chopped cilantro leaves
• 1 teaspoon minced ginger
• 1 clove garlic, minced
• 2 teaspoons cornstarch
• ½ teaspoon salt
• Pinch of ground white pepper
• 4 egg whites

Directions

1. Preheat the oven to 200 degrees F.
   
2. In a small saucepan, combine the sauce ingredients; set aside. In a large bowl, combine all the foo yung ingredients except the egg whites; mix well.
   
3. In another bowl, beat the egg whites until moist, stiff peaks form when beaters are lifted. Fold half of the beaten egg whites into the foo yung mixture to lighten it; gently fold in the remaining egg whites. Set aside.
4. Place a 10-inch nonstick frying pan over medium-high heat until hot. Add 2 teaspoons of the oil, swirling, to coat the sides. Pour half of the foo yung mixture into the pan, tilting the pan to coat the bottom evenly. Cook until the foo yung sets and becomes fluffy, about 2 minutes. Transfer the foo yung omelet to a heatproof serving dish; keep warm in a 200°F oven while cooking the remaining foo yung omelet.
5. Meanwhile, cook the sauce over medium heat, stirring, until the sauce boils and thickens slightly. Pour the sauce over the omelets. Sprinkle the green onions on top.  Serve hot.

Nutritional Information

Per Serving: 205 calories; 13 g fat (5 g sat); 0 g fiber; 2 g carbohydrates; 19 g protein; 58 mcg folate; 381 mg cholesterol; 1 g sugars; 0 g added sugars; 784 IU vitamin A; 3 mg vitamin C; 78 mg calcium; 2 mg iron; 404 mg sodium; 240 mg potassium