Foe Yong Hai

  • Keto dinner
  • 257 calories | 17.7 grams of protein | 16.4 grams of fat | 8.1 grams of carbohydrates

The above nutritional values are per serving, calculated for 6 servings. The nutritional value provided for each dish is just an estimate. Since the nutritional value can vary greatly depending on the brand/product you use, it has a significant impact on the overall nutritional value of a complete dish. Additionally, everyone consumes different quantities, so it’s always best to calculate the nutritional value based on the ingredients you use and the portion size you eat. If you’re not sure how to calculate it yourself, you can read about it here.

Foe Yong Hai

Keto recipes
Foe Yong Hai is a Chinese-Cantonese dish where eggs take the spotlight. The eggs are covered with a simple sweet, thick tomato sauce. The traditional version is meatless and quite basic, but there are also variations with chicken or pork.

Cantonese people are a group of Han Chinese with ancestral origins in Guangdong, China. They speak Cantonese (or Yue), which is one of the Chinese languages. The Chinese language has hundreds of variations and dialects that differ from village to sub-district. As a result, this dish is pronounced in various ways, with common variations being Foe yong haai, Foe young hai, or Fu yong hai.

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The Ingredients

For 6 servings
For the omelet

  • 15 eggs
  • 100 grams of mushrooms (sliced)
  • 140 grams of bamboo shoots
  • 1 red bell pepper (sliced into strips)
  • 1 leek (white part only, sliced into half rings)
  • Pepper and salt (to taste)

For the sauce

  • 1 shallot (finely chopped)
  • 1 garlic clove (pressed)
  • A generous splash of sesame oil
  • 250 grams of sugar-free ketchup
  • 500 grams of diced tomatoes
  • 3 tablespoons of apple cider vinegar
  • 75 grams of Sukrin Gold
  • 300 ml of water
  • ½ teaspoon of carob bean gum (or xanthan gum)

The Preparation

Preheat the oven to 175 degrees Celsius (347 degrees Fahrenheit) and prepare a large ovenproof dish.
Whisk the eggs and mix in all the other ingredients for the omelet. Pour the mixture into the ovenproof dish and bake for about 35-40 minutes (depending on the height of the dish). The omelet is done when it no longer wobbles when you shake the dish. While the omelet is in the oven, prepare the sauce.

Heat a generous splash of sesame oil in a wok or large skillet and briefly sauté the onion and garlic. Once they begin to turn translucent, add the diced tomatoes, ketchup, and water. Let it simmer for 10-15 minutes to thicken the sauce and allow the flavors to meld. Strain the sauce through a sieve, using a spoon to press as much of the sauce through as possible. Return the sauce to the pan, add the Sukrin Gold and apple cider vinegar, and heat until the sauce begins to simmer. Now add the carob bean gum in one of two ways:

By making a paste with a small amount of the sauce (similar to cornstarch) and adding this paste to the sauce, mixing well.
By sprinkling the carob bean gum over the sauce while stirring vigorously to prevent lumps.
Let the sauce simmer for another 10 minutes; carob bean gum takes some time to thicken. Slice the omelet into strips, distribute them on plates, and pour the sauce over the omelet.

Serve the dish as is or with a keto rice substitute (cauliflower rice/broccoli rice/konjac rice).

Have leftovers? This dish freezes well, but avoid reheating it in the microwave, as the omelet will become rubbery. Instead, place it in an ovenproof dish, cover it with aluminum foil, and heat it in the middle of the oven at 160-180 degrees Celsius (320-356 degrees Fahrenheit) for about 25 minutes.



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