QUICK FACTS
PREPARATION TIME
5 min (for 4 serves)
COOKING TIME
7 min (for 4 serves)
SUMMARY
Hangtown fry consists of breaded oysters cooked altogether like an omelet. Oysters are not only delicious but they're also one of the most nutritionally well balanced of foods; providing an abundance of vitamins vitamins A, B1, B2, B3, C and D, as well as minerals, packed into a high-protein, low-fat, and low-cholesterol package.
INGREDIENTS
2.50 egg (93 g)
Eggs
10 g
Milk, skim
0.25 teaspoon (2 g)
Salt, iodized
0.13 teaspoon (0 g)
Black Pepper, ground
6.00 oyster (90 g)
Oysters, shucked, drained
0.25 cup (31 g)
Bread Crumbs
15 g
Butter, reduced fat
METHOD
- In a small bowl, beat the eggs with the milk, salt and pepper. Roll the oysters in the cracker crumbs, then dip them into the egg mixture and coat again with the cracker crumbs. Reserve the egg mixture that remains.
- Melt the butter in a skillet over moderate heat. Add the oysters and cook, uncovered for 30 seconds, or until golden brown on one side. Turn them over, reduce the heat, and pour the remaining egg mixture over the oysters.
- Cook until the eggs are set and lightly browned. During the cooking, lift the cooked egg mixture with a pancake turner to let the uncooked part run underneath. Remove the eggs and oysters to a warm platter and serve.
NUTRITIONAL PANEL
Per Serve
Energy:
750.7 kJ (179.4 kcal)
Protein:
13.8 g
Total Fat:
8.8 g
-Saturated:
3.9 g
-Mono-Unsaturated:
2.5 g
-Poly-Unsaturated:
1.2 g
Total Carbs:
11.0 g
-Complex Carbs:
9.9 g
-Sugar:
1.1 g
Fibre:
0.7 g
Water:
81.3 mL
Alcohol:
0.0 g
Cholesterol:
216.1 mg
