Fish/ Gluten Free/ Low Carb/ Paleo

Prawn and Vegetable Foo Yung

This prawn and vegetable Foo Yung recipe is a protein packed Chinese style dish made of vegetables, prawns and omelette. 

 

Foo Yung

 It is fairly simple to prepare and results in a hearty dish that is large enough for two people to share.  Or one if you are very hungry.   If you halved the quantities below you could cook it in a smaller pan and voila!  A dish for one.  

If you wanted to make this vegetarian you could replace the prawns with cubes of tofu.

 

Foo Yung

Prawn and Vegetable Foo Yung
Serves 2
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Ingredients
  1. 8 eggs
  2. 1 tspn sesame oil
  3. 1 tblspn Tamari sauce
  4. 2 tbslpn coconut oil
  5. 1/2 head broccoli, cut into small florets
  6. 1 red pepper, deseeded and thinly sliced
  7. 2 inch fresh ginger, peeled and cut into thin strip
  8. 2 garlic cloves, peeled and chopped
  9. 3 spring onions, sliced
  10. 200g raw prawns (or shrimps)
Instructions
  1. Beat the eggs with the sesame oil and set aside.
  2. Heat half the oil in a frying pan and add the broccoli, ginger, pepper, garlic and spring onions and cook for 5 minutes.
  3. Add the prawns and Tamari sauce, and cook for a further 2 -3 minutes, until the prawns are pink and cooked through.
  4. Transfer to a bowl and keep warm.
  5. Heat the remaining oil and pour in half of the egg mixture, making sure the mixture is spread all over the pan. Cook for about 3 minutes until the egg is set. Flip over and cook for another 1 minute. Remove the omelette and transfer to a plate.
  6. Add the remaining egg mixture to the pan, repeating the above. Remove the omelette, place on a cutting board and cut into ribbons.
  7. To assemble, spoon the vegetables over the omelette, then scatter the omelette ribbons all over.
  8. Eat and enjoy!
Notes
  1. Nutritional Info per serving – 546 Calories, 35g Fat, 46g Protein, 13g Total Carbs, 3g Fibre, 10g Net Carbs
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