Moo Shu Chicken: A Keto-Friendly Chinese Dish?

Moo Shu Chicken is a Chinese dish that is typically served with Mandarin pancakes, a type of flour tortilla wrap. However, to make it keto-friendly, you can serve it with low-carb pancakes, lettuce cups, or cauliflower rice. The dish consists of chicken, eggs, mushrooms, cabbage, and a sauce made with soy sauce, hoisin sauce, and other seasonings. It's a quick and easy meal that can be made healthier by using gluten-free and low-carb alternatives.

Moo shoo chicken ingredients and substitutions

Moo shu chicken is a stir-fried dish with Chinese, Taiwanese and American-Chinese influences. The ingredients and substitutions below are categorised into those that are essential and those that are optional.

Essential Ingredients

• Shiitake mushrooms – dried and reconstituted or fresh.
• Bamboo shoots – canned bamboo shoots are recommended.
• Chicken – chicken breasts are most commonly used.
• Gluten-free hoisin sauce – this is a must-have, according to one source.
• Aromatics – onion and ginger are used in most recipes.
• Eggs – these are usually scrambled or made into an omelette and then cut into strips.

Optional Ingredients

• Wood ear mushrooms – dried wood ear mushrooms can be reconstituted in room-temperature water for 30-40 minutes.
• Dried lily buds – these add a musky, floral and earthy flavour to the dish. They need to be reconstituted before using.
• Mandarin pancakes – you can use shop-bought or make your own. If you want to keep the carb count low, one source recommends using keto egg wraps or dumpling wrappers.
• Oyster sauce – one recipe suggests adding this to the stir-fry, as well as the hoisin sauce.
• Vegetable oil – most recipes call for this, but one uses coconut oil.
• Cornstarch – this is used in a few recipes to thicken the sauce.
• Sesame oil – one recipe includes this in the marinade for the chicken.
• White pepper – a couple of recipes season the dish with this.
• Soy sauce – this is used in a couple of recipes, but one is gluten-free soy sauce.
• Other vegetables – some recipes include mini cucumbers, carrots, water chestnuts and bell peppers.

How to make moo shoo chicken

Moo shu chicken is a tasty, traditional Chinese dish that can be easily made at home. The recipe is quite flexible, so you can adjust it to your preferences and what you have available. Here is a step-by-step guide on how to make delicious moo shoo chicken:

Ingredients:

First, gather your ingredients. For the marinade/sauce, you will need:

• Hoisin sauce
• Rice wine vinegar
• Orange juice
• Soy sauce (or coconut aminos)
• Toasted sesame oil
• Grated ginger
• Garlic

For the chicken and stir-fry, you will need:

• Boneless skinless chicken breasts (or thighs)
• Avocado oil (or vegetable oil, refined coconut oil, or light sesame oil)
• Eggs
• Shiitake mushrooms
• Slaw mix (carrots and cabbage)
• Mung bean sprouts
• Scallions
• Sea salt and ground black pepper

Optional Ingredients:

You can also add other ingredients to enhance the flavour or make it more authentic. These include:

• Cornstarch
• Oyster sauce
• Bamboo shoots
• Cucumbers
• Carrots
• Mandarin pancakes or tortillas
• White rice
• Lettuce cups

Marinate the Chicken:

In a large bowl, mix together the ingredients for the marinade. Add the chicken to this marinade, ensuring it is well coated. Cover the bowl and place it in the refrigerator for about 30 minutes.

Cook the Eggs:

Heat some avocado oil in a heavy-bottomed pan over medium-high heat. Add the beaten eggs and cook until they are no longer runny. You can cover the pan to ensure they cook through. Once done, transfer the eggs to a cutting board and chop them into small pieces. Set them aside.

Brown the Chicken:

Heat some oil in the pan and add the marinated chicken pieces. Sauté the chicken until it is browned, remembering to reserve the marinade for later.

Sauté the Vegetables:

Add the shiitake mushrooms to the pan and sauté until they start to brown. Then, add the slaw mix (carrots and cabbage) and continue cooking. You can add other vegetables at this stage, such as bamboo shoots, cucumbers, or bell peppers.

Add the Marinade and Remaining Ingredients:

Pour the reserved marinade into the pan and stir it well. Add the mung bean sprouts and the white parts of the scallions. Finally, add the remaining slaw mix, chopped eggs, and green parts of the scallions. Stir everything together.

Season and Serve:

Finish the dish by seasoning it with sea salt and ground black pepper to taste. You can serve the moo shu chicken as-is or with sides like white rice, mandarin pancakes, tortillas, or lettuce cups.

Tips:

• Prepare all your ingredients before starting to cook, as the high temperatures require quick movements.
• Cook over high heat to maintain the natural, bright flavours of the ingredients and ensure the chicken browns properly.
• Don't crowd the pan when browning the chicken, as this can prevent proper browning and result in dry meat.
• You can try using different proteins, such as pork, beef, turkey, or tofu.
• If you want to add spice, include some Sriracha or red pepper flakes to the marinade.

Enjoy your delicious, homemade moo shu chicken!

Moo shoo chicken nutrition

Moo shu chicken is a Chinese dish that is typically served with mandarin pancakes and a brown sauce. The pancakes and sauce can add a significant amount of carbohydrates and fat to the dish. For example, one serving of Chinese mu-shu chicken with two pancakes and two tablespoons of mandarin sauce contains 240 calories, 13 grams of fat, 19 grams of carbohydrates, and 11 grams of protein.

A healthier alternative is to make moo shu chicken at home without the pancakes and sauce. This can reduce the calorie count to around 230, with 4 grams of fat, 18 grams of carbohydrates, and 25 grams of protein. This version typically includes chicken, cabbage, green onions, and a small amount of hoisin sauce.

Another option for a healthier moo shu chicken dish is to use keto-friendly lettuce cups instead of pancakes. This version of the dish typically includes pork, mushrooms, cabbage, and green onions. By eliminating the pancakes, the carbohydrate count is significantly reduced.

The nutritional value of moo shu chicken can also be enhanced by adding various vegetables. For example, shredded red and green cabbages, bok choy, broccoli slaw, cauliflower, bell peppers, onions, carrots, bamboo shoots, and mushrooms can all be included in the dish. These vegetables add flavour, texture, and nutritional value to the meal.

Overall, moo shu chicken can be a nutritious and delicious meal, especially when made at home with healthy ingredients and served without the traditional pancakes and sauce.

Moo shoo chicken storage instructions and reheating

Moo shu chicken is best enjoyed fresh, but if you have leftovers, you can store them in an airtight container in the refrigerator for up to four days. To reheat, simply sauté in a pan over medium heat until warmed through, or zap in the microwave in 30-second intervals.

If you don't plan on eating your leftovers within four days, you can also freeze your moo shu chicken. Seal it in an airtight container and store it in the freezer for up to three months. When you're ready to enjoy, allow it to thaw in the refrigerator before reheating just as you would from the refrigerator.

Moo shoo chicken recipe adaptations

Moo shu chicken is a Chinese dish that is typically served with mandarin pancakes, similar to tortillas. However, if you're looking for recipe adaptations, there are several options to make it keto-friendly. Here are some suggestions:

Adaptations for a Keto-Friendly Moo Shu Chicken

• Lettuce Cups: Instead of using mandarin pancakes, you can serve the stir-fried chicken and vegetables in lettuce cups. Iceberg or Boston lettuce varieties work well for this purpose due to their cup-like shape.
• Cauliflower Rice: Another option is to serve the moo shu chicken on a bed of cauliflower rice. This can help to soak up the sauce and provide a low-carb alternative to the traditional pancakes.
• Low-Carb/Keto Pancakes: If you still want to enjoy the dish with pancakes, you can make low-carb or keto-friendly pancakes as a substitute. This will require a specific keto-friendly recipe for the pancakes.
• Vegetable Alternatives: When it comes to the vegetables, you can adapt the recipe to include more low-carb options. For example, you could add finely diced cauliflower, broccoli, or bell peppers. Onions, shredded carrots, bamboo shoots, and water chestnuts can also add flavour and texture to the dish.
• Meat Alternatives: While chicken is used in this recipe, you can also use other meats such as beef, shrimp, or tofu. If you're looking for a meat-free option, you can replace the chicken with soy curls.
• Sauces and Spices: For a truly keto-friendly dish, be mindful of the sauces and spices you use. Some store-bought sauces may contain added sugars or carbohydrates. You can make your own sauces using ingredients like soy sauce, rice vinegar, sriracha, and cornstarch. Spices like Chinese five-spice powder and garlic powder can also enhance the flavour.

Remember, when adapting any recipe, it's important to consider your personal dietary needs and preferences. Feel free to experiment with different ingredients and serving suggestions to create a keto-friendly moo shu chicken dish that suits your taste!

Frequently asked questions