Shitake, Sweet Potato and Zucchini Foo Young Recipe

Looking for an easy Shitake, Sweet Potato and Zucchini Foo Young recipe? Learn how to make Shitake, Sweet Potato and Zucchini Foo Young using healthy ingredients.


Submitted by ginaricky

Makes 4 servings



Subsitute for Egg Foo Young in Chinese Dishes.

Recipe Ingredients for Shitake, Sweet Potato and Zucchini Foo Young

1 medium sweet potato, cut into cubes (about 2 cups total)
14 oz extra-firm tofu
1 large zucchini, shredded
2/3 cup green onions, sliced
2 cloves garlic, minced
2 tsp. ginger, grated
1 tsp. dark sesame oil
1 tbsp. black bean sauce
1 tsp. ginger paste
5 shiitake mushrooms, chopped (can use rehydrated dried mushrooms)
1 tsp. chili sauce
1 tsp. salt
1 1/2 tbsp. corn starch

Sauce:
1 cup water
2 tbsp. soy sauce
2 tsp. corn starch
1 tsp. minced garlic
1 tsp. grated ginger
1/4 tsp. sesame oil
1 vegetable bouillon cube
3 shiitake mushrooms, chopped

Recipe Directions for Shitake, Sweet Potato and Zucchini Foo Young

  1. Foo Yung Patties: Cover the sweet potato cubes with water and cook until tender. Drain the water and mash the sweet potatoes well. Set aside.

  2. Press as much water as you can out of the tofu (if you have time, place it between towels put a weight on top of it for about a half hour). Use a potato masher to mash it thoroughly, so that no large chunks remain. Mix it with the sweet potatoes.

  3. Heat a small non-stick skillet and add the sesame oil, zucchini, onions, garlic, and ginger. Cook until the zucchini softens, about 4 minutes. Remove from heat and add to the tofu-sweet potato mixture.

  4. Add the remaining ingredients (except the garnish) and mix thoroughly.

  5. To cook the patties, you can either pan-cook them (recommended) or bake them. The pan-cooked ones come out much more tender, but they have to be cooked in smaller batches.

  6. To pan-cook, lightly spray a large, non-stick skillet and heat it over a medium-high burner. Form the tofu mixture into patties about 3 inches in diameter and 3/4 inch thick. Cook until well-browned and then turn, carefully, to cook until browned on the other side. Keep the cooked patties warm as you continue to cook the others.

  7. To bake, preheat the oven to 400. Place the patties (see above) on an oiled baking sheet. Cook for 15 minutes, then turn and cook for 15 more minutes.

  8. Sauce: Mix all ingredients in a small saucepan. Cook over medium-high heat until mixture boils, becomes translucent, and thickens. Serve immediately.

  9. Serve the Foo Yung Patties on a bed of baby spinach, topped with sauce and garnished with green onions. Enjoy!

Categories

Main Dish, Chinese

Nutrition Facts
Serving Size 454.6g
Amount Per Serving
Calories
269
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1647mg
69%
Potassium
763mg
22%
Total Carbohydrates
41.2g
14%
Dietary Fiber
6.1g
24%
Sugars
11.0g
Protein
15.1g
Vitamin A 116% Vitamin C 42%
Calcium 22% Iron 20%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Very high in manganese
  • Very high in pantothenic acid
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • High in vitamin C
  •   Bad points
  • Very high in sodium
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