Low Carb Moo Shu Chicken

Often, Moo Shu pork or chicken has quite a bit of sugar in it, either added directly or in Hoisin sauce, which can have up to 10 grams of sugar per Tablespoon. I have a sugar-free plum sauce to serve with my version of Moo Shu Chicken.  You can substitute pork for the chicken if you'd like. You can substitute packaged cole slaw mix for the cabbage, but if you do, don't cook it more than a minute or it will become mushy, which is not at all the texture you're going for.

See Also

Five-Spice Chicken

Spicy Asian Noodle Dish

Eating Low-Carb in a Chinese Restaurant

INGREDIENTS

• Marinade:
• 3 Tablespoons soy sauce
• 1 Tablespoon sesame oil
• 1 clove garlic, crushed
• 1 teaspoon grated fresh ginger
• ½ teaspoon Chinese Five Spice powder
• Stir-fry:
• 1 lb. chicken, cut into ½-inch strips
• 2 medium stalks celery, thinly sliced
• 3 cloves crushed garlic
• 1 Tablespoon grated fresh ginger
• 6 oz. fresh shitake mushrooms, sliced into ½-inch strips
• 1 cup sliced green onion (scallions) - about 6 onions
• 4 cups sliced cabbage (½-inch strips)
• 8 oz. bean sprouts (mung beans are good, or any type intended for stir-frying)
• 1 Tablespoon soy sauce
• 1 Tablespoon oil (vegetable or light olive oil)
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PREPARATION

1. Mix together marinade ingredients, add chicken, and mix to coat.

2. Prepare vegetables, and grate ginger and garlic so everything will be ready.

3. Heat large skillet on medium-high heat with vegetable or olive oil. When the oil is hot, add the chicken, and stir-fry until just cooked through, probably 3 to 4 minutes depending upon how thick you cut the chicken. Remove chicken from pan.

4. Add the vegetable oil, then the celery, ginger, and garlic.

Saute for one minute.

5. Add the vegetables in the following order, stir-frying for 1 to 2 minutes after each addition: mushrooms, onions, cabbage, bean sprouts.

6. Add the soy sauce and the chicken. Toss to combine.

7. Serve with sugar-free plum sauce. If you like, use low-carb tortillas or lettuce leaves as wrappers.

Makes 4 servings.

Nutritional Information: Each serving has 10 grams effective carbohydrate plus 4 grams fiber, 31 grams protein, 8 grams fat and 284 calories.

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high heat oils

It is my understanding that olive oil is not a good high heat oil (sauteing, frying, baking, etc). Canola or or Soy would be a better choice.