Simply Savor: Chinese Egg Drop Soup

By Zhimeng Qui, Dietetic Intern

Ingredient highlights:

Beef: Beef is recognized as an excellent source of protein and iron. Iron is a vital component of hemoglobin, a protein that aids in transporting oxygen throughout the body. Inadequate iron intake can lead to iron deficiency anemia, resulting in reduced oxygen supply to the body. When consumed in moderation, beef can be a healthy addition to one’s diet, with a recommended upper limit of three 3 ounce portions per week. For those who cannot or choose not to consume beef, ground turkey is a viable alternative for this recipe.

Egg: Eggs are great for various reasons, with one of them being their high protein content for a small serving. Eggs provide vitamins such as vitamins A, D, E and K and many B vitamins as well.

Ingredients: 

• 0.5 lb lean ground beef or turkey
• 2 egg whites
• 1 tbsp corn startch
• 1 cup of water
• 1/2 tsp salt
• Dash of pepper

Instructions:

1. Take a large bowl and place the ground beef or turkey in it. Add 1/2 cup of regular water to the beef and mix well. 
2. Crack the egg on a flat surface. Hold the egg over a small bowl with one hand, and use your other hand to gently open the eggshell in half. Hold the eggshell over the bowl, with the yolk resting in one half.
3. Gently transfer the yolk from one half of the eggshell to the other, letting the egg white fall into the bowl below. You can do this by tilting the eggshell slightly, or by using your hands or a spoon to transfer the yolk back and forth between the halves of the shell.
4. After getting the egg whites, heat a pot of water over high heat until it boils.
5. Once the water is boiling, add the ground beef to the pot and stir.
6. Add a dash of pepper and 1/2 tsp salt to the soup once it boils again.
7. Use a spoon or ladle to remove any fat that accumulates on the surface of the liquid.
8. Create a thickener by combining 1 tablespoon of cornstarch with a small amount of water.
9. Add the thickener to the pot slowly while stirring the soup.
10. When the soup boils again, add the egg whites and keep stirring.
11. Let the soup simmer until the egg white becomes silky and white.

Notes:

• You may add scallions or parsley as a garnish if desired
• Any vegetables of your choice such as celery, broccoli, or carrot can be added to increase fiber intake. You can boil the vegetables in advance, and then add to the soup after the beef is boiled
• If you want this soup to be a heartier meal, you can also add noodles or rice after the beef is boiled
• Ground turkey can be used when you do not or cannot eat beef
• Try to crack eggs in the middle, so that the yolk stays intact

References:

[i] FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/174035/nutrients

[ii] Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014;19(2):164-174.

[iii] WCRF International. (2022, April 28). Limit red and processed meat – WCRF International. https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-red-and-processed-meat/

[iv] Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123

[v] FoodData Central. (n.d.-b). https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients