Lightened Chicken Egg Foo Young
Lightened Chicken Egg Foo Young delivers a soft, tender omelet with juicy chicken and crisp bean sprouts for fresh texture. Soy sauce adds a gentle savoriness while egg whites keep it lean and clean-tasting. Serve this for a quick weeknight dinner or a lighter takeout-style lunch when you want something satisfying without feeling heavy.
- Prep15 mins
- Cook10 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Lightened Chicken Egg Foo Young, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 37
- Heart Health
- 67
- Metabolic
- 26
- Digestive
- 33
- Inflammatory
- 56
- Performance
- 47
- General Wellness
- 1
Coat a skillet with cooking spray and set it over medium heat. Cook and stir the chicken until lightly browned and no longer pink, about 5 minutes. Use a spatula to spread the chicken pieces evenly across the bottom of the skillet. Spray again with cooking spray if needed.
- 2
In a bowl, beat the egg whites with soy sauce, then stir in the bean sprouts, water chestnuts, and green onion.
- 3
Pour the egg mixture into the skillet over the chicken, and cook until the bottom is lightly golden and the top is nearly set, about 3 minutes.
- 4
Flip the egg pancake and cook the other side until lightly golden and set, another minute or two.
- Calories 1269.46 kcal High 63%
- Protein 112.27 g Good Source 225%
- Carbohydrate 28.8 g 10%
- Total Fat 78.44 g High 101%
- Saturated Fat 4.3 g High 22%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 345.05 mg High 115%
- Sodium 1092.92 mg High 48%
- Dietary Fiber 2.83 g Moderate 10%
- Total Sugars 1.28 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 43.24 mg Low Source 3%
- Iron 2.47 mg Moderate 14%
- Potassium 648.67 mg Moderate 14%
- Vitamin A 51.02 mcg Low Source 6%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Soy 🌱
About This Recipe
Lightened Chicken Egg Foo Young is made with 7 ingredients and serves 2. It takes about 25 mins and is rated easy. Key ingredients include Bean Sprouts, Cooking Spray, Egg Whites, and Green Onion. Each serving provides about 1269.46 kcal, and is a good source of protein.
Recipe Questions
- What is Lightened Chicken Egg Foo Young made of?
- The main ingredients are Bean Sprouts, Cooking Spray, Egg Whites, Green Onion, Soy Sauce. The full list of 7 is above.
- How long does it take to make Lightened Chicken Egg Foo Young?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 1269.46 kcal. The full nutrition breakdown is above.
- Is Lightened Chicken Egg Foo Young easy to make?
- This recipe is rated easy, with 7 ingredients and 4 steps.
- Is Lightened Chicken Egg Foo Young healthy?
- Lightened Chicken Egg Foo Young has an easyChef Pro health score of 51/100. Per serving, it provides 1269.46 calories and 112.27 g of protein, or 225% of the Daily Value. Worth noting per serving: sodium at 1092.92 mg (48% of the Daily Value) and saturated fat at 4.3 g (22% of the Daily Value). It contains Eggs and Soy, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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