Foo yung frittata
This Foo Yung Frittata recipe combines flavorful basmati rice, fresh broccoli, mushrooms, and mung beans with a savory blend of garlic, chives, eggs, and a touch of oyster and sesame oil. Perfect for a nutritious and delicious meal!
- 18 Aug 2024
- Cook time 40 min
- Prep time 15 min
- 6 Servings
- 11 Ingredients
This Foo Yung Frittata is a delightful fusion of classic frittata and Chinese Foo Yung. Packed with nutritious ingredients like broccoli, mushrooms, mung beans, and chives, this recipe is perfect for a wholesome breakfast, brunch, or even dinner. The combination of eggs, rice, and a hint of sesame oil and oyster sauce adds a unique savory flavor, making this dish both delicious and satisfying.
Ingredients:
Instructions:
- Rinse the basmati rice under cold water until the water runs clear.
- In a small saucepan, combine the basmati rice with 1 cup of water.
- Bring to a boil, then reduce the heat to low and cover.
- Simmer for about 15 minutes, or until the water is absorbed and the rice is tender.
- Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and set aside.
- Cut the broccoli into small florets.
- Fill a pot with water, bring it to a boil, and add a pinch of salt.
- Blanch the broccoli florets for about 2-3 minutes until they are bright green and tender-crisp.
- Drain and immediately rinse under cold water to stop the cooking process. Set aside.
- In a large, oven-safe skillet, heat the olive oil over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the sliced mushrooms and cook, stirring occasionally, for about 5 minutes until they are tender and golden brown.
- Stir in the mung beans and cooked broccoli florets. Sauté for another 2-3 minutes until everything is heated through. Remove from heat and set aside.
- In a large bowl, whisk together the eggs, water, oyster sauce, and sesame oil until well combined.
- Stir in the cooked basmati rice and chopped chives.
- Preheat your oven to 375°F (190°C).
- Pour the egg mixture over the sautéed vegetables in the skillet.
- Gently stir to distribute the ingredients evenly.
- Transfer the skillet to the preheated oven.
- Bake for 20-25 minutes, or until the frittata is set and golden brown on the top.
- To check, insert a knife into the center; it should come out clean.
- Remove the frittata from the oven and let it cool for a few minutes.
- Slice into wedges and serve warm.
Tips:
- Pre-cook the Rice: Make sure to cook the basmati rice ahead of time and let it cool. This prevents the frittata from becoming too soggy.
- Evenly Chop Veggies: Chop the broccoli, mushrooms, and mung beans into similar sizes to ensure even cooking.
- Use Fresh Eggs: Fresh eggs make a creamier and fluffier frittata. Always opt for the freshest eggs available.
- Don’t Overmix the Eggs: When whisking the eggs, blend just until combined to avoid incorporating too much air, which can make the frittata dense.
- Cook on Low Heat: Cook the frittata on a low heat to ensure it cooks evenly without burning the bottom.
- Add Sauce Gradually: Add the oyster sauce gradually to taste. Some might prefer a more subtle flavor, while others may want it stronger.
This Foo Yung Frittata is a fantastic way to bring together diverse flavors and textures into one harmonious dish. It's easy to make and offers a great balance of protein and vegetables. Serve it hot, and enjoy every bite of this unique and nutritious meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 150 grams |
| Energy | |
| Calories 120kcal | 5% |
| Protein | |
| Protein 8g | 6% |
| Carbohydrates | |
| Carbohydrates 9g | 3% |
| Fiber 1.18g | 3% |
| Sugar 1.17g | 1% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.87g | 6% |
| Cholesterol 210mg | - |
| Vitamins | |
| Vitamin A 100ug | 11% |
| Choline 180mg | 32% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 1.32mg | 8% |
| Vitamin B6 0.14mg | 8% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.54ug | 22% |
| Vitamin C 30mg | 33% |
| Vitamin E 0.60mg | 4% |
| Vitamin K 40ug | 34% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.13mg | 0% |
| Iron, Fe 1.42mg | 13% |
| Magnesium, Mg 20mg | 5% |
| Phosphorus, P 140mg | 12% |
| Potassium, K 260mg | 8% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 0.98mg | 9% |
| Water | |
| Water 130g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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