Tuesday, February 8, 2011

Quickie Moo Shu Chicken

This is easy, tasty, and FAST. It also doesn't require all that many ingredients. If you have hoisin sauce and chicken breasts, it's easy to throw it together, with other leftover produce. I have to admit - I was a tad skeptical, because the idea of grinding chicken breasts in my Cuisinart sounded... well... gross. It actually worked really well, though. I ended up skipping the egg, as the reviews said it didn't add much, and I also served this over rice, because all I had was corn tortillas, which didn't go all that well with the Asian flair of the recipe. Anyway, I will definitely be making this one again, on an evening when I'm pressed for time.

We tried them on corn tortillas, but the flavors didn't mesh very well!

Try these. I give them 3 bowls, because they are tasty, but not quite extraordinary enough for a special occasion!

In-a-Pinch Moo Shu Chicken

Authentic Chinese moo shu uses thin homemade pancakes. Flour tortillas make a fast substitute. Serve with fresh fruit.

Yield: 5 servings (serving size: 2 tortilla wraps)

Cooking spray
1/2 cup egg substitute
1 1/2 pounds skinless, boneless chicken breast
2 teaspoons vegetable oil
2 teaspoons bottled minced garlic
1 1/2 teaspoons minced peeled fresh ginger
4 cups packaged cabbage-and-carrot coleslaw
1 cup chopped zucchini
3/4 cup chopped green onions
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
1/2 cup hoisin sauce
10 (6-inch) flour tortillas

Heat a small nonstick skillet coated with cooking spray over medium heat. Add 2 tablespoons egg substitute; cook 1 minute or until done. Remove egg to a cutting board. Repeat procedure with remaining egg substitute. Cut egg into thin strips; set aside.

Place chicken in a food processor; pulse until finely ground. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, garlic, and ginger; cook 3 minutes, stirring to crumble. Stir in coleslaw, zucchini, onions, salt, and pepper; cook 3 minutes or until tender, stirring frequently. Stir in hoisin.

Warm tortillas according to package directions. Spoon 3/4 cup chicken mixture down center of each tortilla; top each with about 1 tablespoon egg strips. Roll up.

CALORIES 322 (20% from fat); FAT 7.2g (sat 1.6g,mono 2.1g,poly 3g); IRON 3.1mg; CHOLESTEROL 50mg; CALCIUM 111mg; CARBOHYDRATE 36.1g; SODIUM 762mg; PROTEIN 26.6g; FIBER 2.5g

Cooking Light, MAY 2003

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