a quick dish that hits the spot is egg foo yung... I guess you could use egg substitute or just the whites if that's an issue.

I use either shrimp or mushrooms for the main ingredient with lots of beans sprouts & green onion - which I can pre cook in microwave if needed.

beat the eggs until frothy, add the ingredients and keep stirring as you add to a hot pan with just enough oil ( canola is a good choice) to keep from sticking to the pan. I use a ladle full for each one and make sure the ingredients are well spread across the pan. Flip over when the bottom side is set up.

they should be thick but light and well browned on both sides... remove and place on paper towel or wire rack in warm spot while you make the rest.

the sauce is fat free chicken broth with soy sauce or oyster sauce to taste & thickened with cornstarch.

serve with white or brown rice on the side, though you don't need much.