Lowfat: Bean Sprout Pancake

[Guest guest]

* Exported from MasterCook II *

 

Bean Sprout Pancake w/Stir-Fried Vegetables

 

Recipe By : New Vegetarian Cuisine/Prevention Mag

Serving Size : 4 Preparation Time :0:10

Categories : Asian Lowfat

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 cup egg substitute, liquid

1/4 teaspoon ground coriander

1/4 teaspoon freshly ground black pepper

1 cup drained canned or fresh bean sprouts

2 tablespoons minced scallions

1 teaspoon minced ginger

2 teaspoons peanut oil -- divided

1 cup snow peas

1 cup sweet red pepper strips

1 cup thinly sliced mushroom

1 tablespoon low-sodium soy sauce

2 garlic cloves -- minced

 

1. In a medium bowl, whisk together the egg, coriander, and black

pepper. Stir in the sprouts, scallions and ginger; set aside.

 

2. In a large no-stick frying pan over medium-high heat, warm 1 tsp

of the oil. Add the snow peas, red peppers, mushrooms, soy sauce and

garlic. Cook, stirring frequently, for 4 to 5 minutes, or until the

vegetables are tender. Remove from the pan and set aside. Wipe out

the pan with a paper towel.

 

3. Preheat the broiler.

 

4. Add the remaining 1 tsp oil to the frying pan and warm over medium

heat. Add the egg mixture. Swirl the pan to coat the bottom evenly.

Cook for 4 to 5 minutes, or until the bottom is golden and the top is

almost set.

 

5. Sprinkle the top of the pancake with the vegetable mixture. Broil

about 5 " from the heat for 2 minutes, or until the egg is completely

set. Cut into wedges to serve.

 

Per serv: 81 cals, 2.6 g fat (27% of cals), 1.7 g fiber, 0 mg chol,

234 mg sod

 

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NOTES : This pancake reminds me of the very thin ones served as

appetizers in Chinese restaurants.