What to do with leftover chicken and turkey: chicken egg fu young

Egg fu young is a very westernised dish; basically a Chinese take on an omelette. The name is said to derive from ‘fu young’, which is a kind of hibiscus with beautiful flowers. The dish consists of eggs cooked like an omelette, with a variety of fillings, served with a savoury brown sauce. You can adapt this recipe to use a huge variety of different fillings – I’ve used prawns, ham and chicken/turkey – but use any filling you like!
Egg Fu Young finished close


  • 4 tbsp vegetable oil
  • 2 cloves garlic, minced
  • 4 spring onions, finely chopped
  • 100g beansprouts
  • 75g left over chicken or turkey
  • 75g raw prawns
  • 75g ham, cut into small pieces
  • 6 eggs, beaten
  • 1 tsp soy sauce


  • 200ml chicken stock
  • 2 tbsp soy sauce
  • 1 tbsp oyster sauce
  • 1 tbsp cornstarch
  • 2 tbsp water


  • Prepare the sauce by adding all of the ingredients except the cornstarch and the water to a saucepan.
  • Heat 2 tbsp of vegetable oil in your frying pan, and put over a high heat. Add your garlic and spring onions, and allow to fry for a few seconds, until they begin to smell fragrant. Add the beansprouts and stir fry for a minute, then add the raw prawns, chicken and ham, and cook for another minute, or until the prawns are cooked through. Drain the excess liquid off and into your saucepan for the sauce – this ensures your omelette isn’t soggy when it’s cooked. Set the mixture aside, and when slightly cooler, add the beaten eggs and the soy sauce.
  • Clean the frying pan, then add 1 tbsp of oil to the pan over a medium heat, and ladle in half of your egg and filling mixture. Cook for a couple of minutes, then turn over and cook for a further minute the other side.
  • Drain the omelette on some kitchen towel and keep warm. Repeat the cooking process for the remaining oil and egg mixture.
  • Finish your sauce. Bring the sauce to a boil, and meanwhile mix the cornstarch and the water together thoroughly. When your sauce is boiling, add the cornstarch mixture, and stir until the sauce thickens and boils.
  • Serve the omelette on a warm plate with the sauce spooned over the top. This will serve two adults for a main course or four for a lunch or snack. If you wish to serve more people, the best thing is to reduce the size of the frying pan you cook the omelette in, as thinner omelettes are harder to turn. Best served with plain rice.

Egg Fu Young finished


Egg fu young is easy to adapt and you can use plenty of different fillings to vary the taste. If you’re a vegetarian, you can replace the chicken stock with vegetable stock and leave out the meat. You can try bamboo shoots, peas, carrots, onion, peppers, mushrooms, celery, cucumber or water chestnuts. Just make sure that anything canned in water is drained thoroughly, and tougher vegetables like carrots and peppers are cooked through before you make your omelette. Left over roast meat is brilliant here – or try char siu or leftover duck. You can even play around with the sauce – some recipes call for chilli sauce, garlic, spring onions, vinegar, Chinese rice wine and sugar as added ingredients.

Egg Fu Young no sauce

Lunch for under 200 calories

It’s always tough to find low calorie breakfasts and lunches when you’re dieting… Actually, scratch that. It’s tough to find low calorie breakfasts and lunches that will keep you full when you’re dieting. But, if you focus on protein (which has been proven in study after study to keep you feeling full for longer than carbs), you’re onto a good start to constructing a great, filling meal. Yogurt is a great start for breakfasts, and eggs are a great start for lunches.

I have to admit, I was a little snobby about separating out egg whites and discarding yolks. First of all, it feels like a waste, and secondly, the white not only has no taste, but it actually seems to smell more ‘eggy’ than the yolks! But, I had a go on Jillian’s quick fix diet from Making the Cut, which involves eating six egg whites with spinach every morning (seriously, blegh), which inspired this lunch. Basically, it’s a simple omelette made with one whole egg and one egg white, filled with low calorie, tasty veggies. It’s simple to make, it comes out at under 200 calories, it’s good for you, and it’s filling. That’s a lot of win… Untitled


  • 1 tsp olive oil
  • 100g mushrooms
  • 2 tomatoes
  • 50g frozen spinach
  • 1 whole egg
  • 1 egg white


  • Chop the mushrooms and tomatoes.
  • Heat half the oil in the pan, then fry the mushrooms. Halfway through the cooking, add the tomatoes.
  • Meanwhile, defrost the spinach in the microwave.
  • Add the spinach to the pan, and heat through together. Turn the mix onto your plate.
  • Rinse the spinach bowl and whisk the eggs together.
  • Rinse the pan and heat the rest of the oil.
  • Add the eggs, allow to set at the base, then push the edges to the middle, sliding the eggs back to the edge, as you make a normal omelette.
  • When you’re done, add the filling, then turn out onto a plate.

CALORIES: 183 per omelette