Easy Egg Fu Yung Casserole
A nontraditional take on an old dish. The original version was posted on SparkPeople by Maddy Avena, and is quite good. However, it included several ingredients that I could not consume, plus I have less time these days than I used to have, so I figured out a less hands-on (i.e., lazier!) way to do it. Very yummy and very healthy! :)
- Oil, for greasing baking dish
- 1 cup frozen chopped spinach
- 1 cup shredded carrots
- 1 red pepper, chopped
- 1/4 cup water chestnuts, chopped
- 1 cup bean sprouts
- 2-4 tablespoons pumpkin or sunflower seeds
- ! cup of egg whites, 3 whole eggs, or a combination of both
- 1/2 cup water
- 2 tbsp coconut amino sauce (or soy sauce, if you can have it)
- 1 tbsp maple syrup
- 1 tbsp corn starch
Preheat oven to 375 degrees F. Oil a baking dish.
Place spinach, carrots and peppers in a microwave safe bowl; microwave until spinach is thawed and carrots and peppers are tender (2-4 minutes, stopping to stir every minute). Stir in water chestnuts, bean sprouts, seeds, and eggs; mix thoroughly. Spread mixture into oiled baking dish. Bake until firm (15-20 minutes).
While casserole bakes, make sauce: Mix all sauce ingredients in a microwave safe bowl and microwave at medium heat until sauce is slightly thickened (2-4 minutes). Stop every 30 seconds or so to stir sauce and check on thickness.
Serve topped with sauce; very nice with brown rice! :)
Place spinach, carrots and peppers in a microwave safe bowl; microwave until spinach is thawed and carrots and peppers are tender (2-4 minutes, stopping to stir every minute). Stir in water chestnuts, bean sprouts, seeds, and eggs; mix thoroughly. Spread mixture into oiled baking dish. Bake until firm (15-20 minutes).
While casserole bakes, make sauce: Mix all sauce ingredients in a microwave safe bowl and microwave at medium heat until sauce is slightly thickened (2-4 minutes). Stop every 30 seconds or so to stir sauce and check on thickness.
Serve topped with sauce; very nice with brown rice! :)