Place a griddle or large nonstick skillet over medium heat and brush with oil. Set a 4-inch ring mold in pan and pack it tightly with vegetable mixture. Remove ring and make a second patty (if you don’t have a mold, press mixture into free-form patties). Remove ring again and season tops of patties with salt and pepper. Cook until patties are set and undersides are crisp, about 5 to 8 minutes. Flip with a spatula, season again, and cook the second side until browned, about 3 minutes longer. Repeat to make 2 more patties, adding more oil as needed. Set aside and keep warm (egg foo young can be made up to 2 hours ahead and kept in a warm oven).
In a pot over medium heat, combine broth, soy sauce, cornstarch and pepper. Bring to a boil and cook, stirring often, until gravy thickens, about 3 minutes. Place an egg foo young patty on each of 4 plates. Spoon gravy over patties and serve immediately.
Nutrition information per serving:
Calories 140 Fat 6 g Sodium 516 mg Carbohydrates 15 g Saturated fat 1 g Calcium 49 mg
Protein 8 g Cholesterol 140 mg Dietary fiber 2 g
Diabetic exchanges per serving: 1 vegetable, ½ bread/starch, 1 medium-fat meat.
Herbed Skillet SoufflÉ √
Serves 3 to 4.
Note: “This is like a hybrid of a soufflé and a frittata, but much easier to prepare than either,” writes Jerry Traunfeld in “The Herbal Kitchen” (William Morrow, $34.95). “Add whatever combination of herbs you like, but for a good balance remember to take into consideration the strength of the particular leaves. For example, you can add big handfuls of sorrel, chervil, basil or parsley to the mix because they are mild, but don’t use more than a tablespoon of more assertive herbs like marjoram or tarragon. Chives and dill fall in between.”
• 3 tbsp. fine dry bread crumbs
• 1/2 c. whole or low-fat milk
• 8 eggs, separated
• 1/2 to 3/4 c. chopped mixture of soft-leaved herbs, such as basil, chervil, parsley, sorrel, chives, dill, marjoram or tarragon
• 3/4 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper