‘Foo Yong Dan’

Chinese-Style Omelette

3rd April 2019, Dietitian Marcus Lee, Mount Miriam Cancer Hospital

Chinese-style omelette or pronounced in Cantonese “Foo Yong Dan” is one of the most popular dishes that commonly found in typical Chinese Cuisine in Malaysia. There are many variations of Chinese-style Omelette created, but the most common version shall be filled with meat (usually “Char Siew” – barbeque pork) or prawns and some shredded vegetables. Another similar variation of omelette can be found in Malay / Indonesian Cuisine is called “Telur Dadar”.

 

Eggs, Affordable Source of Protein

Eggs are inexpensive and easily accessible. Eggs are well-known for their high-quality protein, which boast a complete amino acid profile.

Consuming high-protein foods such as eggs is particularly important for cancer patients because it can help to reduce the rate of protein breakdown and prevent muscle loss. Cancer patients who are undergoing treatment, need more proteins than healthy people to heal tissues and to reduce the risk of infection.

Protein is found in both animal and plant foods. Animal sources of protein include meat, poultry, fish, eggs, and dairy products. Plant sources of protein include nuts, seeds, tofu, beans and legumes. Grains (cereals, breads and rice) and starchy vegetables contain very small amount of protein. Fruits and vegetables do not provide any significant amount of protein.

Try this simple recipe which is something that you’ll find on a lot of home dining tables:

Recipe:

‘Foo Yong Dan’ Chinese-Style Omelette

(serves 1 – 2)

Ingredients:

  • 4 eggs – size A
  • 2 teaspoons soy sauce
  • 1 teaspoon oyster sauce
  • 1-2 drops of sesame oil
  • Dashes of white pepper
  • Spring onions, finely chopped
  • 50 gram minced pork or chicken
  • 4-5 medium-sized prawn, removed head and shell, cut into small pieces
  • Onion, finely chopped
  • Carrot, shredded and chopped into smaller pieces
  • 2 tablespoons corn oil

Method:

  1. Break the eggs into a large bowl, beat with a whisk.
  2. Add soy sauce, oyster sauce, sesame oil, and pepper into the egg mixture, stir to combine well. Make sure the oyster sauce is fully dissolved in the egg mixture. Set aside.
  3. Heat up a frying pan with corn oil.
  4. Turn into medium heat, pour in onion and carrot. Stir fry for 1-2 minutes or until fragrant.
  5. Pour in the minced pork or chicken and prawns. Stir fry until the meat and prawns are almost cooked.
  6. Add the eggs mixture and spring onion. Pan-fry until you noticed the egg batter is formed.
  7. Flip over the egg batter and pan fry the other side until it is aromatic and turns golden brown. Do not overcook if you want a fluffy texture.
  8. Remove from heat and serve.