Mu Shu Chicken: A Keto-Friendly Chinese Dish

Mu Shu chicken is a Chinese dish that is often served with rice or thin pancakes. It is made with a variety of vegetables, including cabbage, mushrooms, and carrots, and can be served in lettuce wraps or with rice. The traditional recipe includes wood ear mushrooms, bamboo shoots, and shiitake mushrooms, but modern adaptations may include ingredients like avocado oil, sesame oil, and coconut aminos. This dish is typically stir-fried and can be adapted to be keto-friendly by using lettuce wraps or keto-friendly tortillas instead of pancakes.

Mu Shu Chicken Ingredients

Mu Shu Chicken is a Chinese dish that is typically served with mandarin pancakes or flour tortillas, but can also be served with rice or lettuce wraps. The dish is made with a variety of vegetables, including cabbage, mushrooms, and green onions, and can be prepared with either chicken or pork. Here is a list of ingredients that you will need to make Mu Shu Chicken:

For the Chicken and Marinade:

• Chicken breast, sliced into thin strips
• Water
• Cornstarch
• Sesame oil
• White pepper
• Soy sauce
• Hoisin sauce
• Oyster sauce
• Vegetable/Canola oil
• Eggs, beaten

For the Stir Fry:

• Avocado/Cooking oil
• Green onions/Scallions, sliced
• Mushrooms (shiitake, wood ear, or another variety), soaked and sliced
• Napa cabbage, shredded
• Garlic, minced
• Ginger, grated
• Bamboo shoots, soaked and julienned
• Lily flowers, dried and soaked
• Shaoxing wine
• Sesame seeds (optional)
• Shredded carrots (optional)
• Sprouts (optional)

For the Mandarin Pancakes:

• All-purpose flour
• Boiling water
• Salt
• Sesame oil

Mu Shu Chicken Nutrition

Mu Shu Chicken is a Chinese dish that is typically served with mandarin pancakes, but can also be served with lettuce wraps, tortillas, or rice. It is a stir-fry dish made with chicken, eggs, cabbage, mushrooms, and a variety of other vegetables and sauces.

Ingredients and Nutrition

The nutritional content of Mu Shu Chicken will depend on the specific ingredients and quantities used, as well as any accompaniments such as tortillas or rice. Here is a breakdown of the nutritional content of some of the common ingredients in Mu Shu Chicken:

• Chicken breast: Chicken breast is a good source of protein and contains various vitamins and minerals, including B vitamins, selenium, phosphorus, and vitamin K.
• Eggs: Eggs are nutrient-dense and provide a good amount of protein and healthy fats, as well as various vitamins and minerals like selenium, vitamin B12, and riboflavin.
• Cabbage: Cabbage is low in calories and carbohydrates but offers various nutrients, including vitamin K, vitamin C, and fiber. Red cabbage, in particular, is rich in antioxidants and vitamin C.
• Mushrooms: Mushrooms are a good source of selenium, potassium, and vitamin D. They also contain some B vitamins and are low in calories and carbohydrates.
• Hoisin sauce: Hoisin sauce is a sweet and salty condiment commonly used in Chinese cuisine. It is made from soybeans, garlic, chilies, and various spices. While it adds flavor to dishes, it is high in sugar and calories, so it should be consumed in moderation.
• Oyster sauce: Oyster sauce is another common condiment in Chinese cuisine, made from oysters, salt, and brine. It is high in sodium and contains small amounts of various vitamins and minerals.
• Soy sauce: Soy sauce is a staple seasoning in Asian cuisine, made from soybeans, salt, and wheat. It is high in sodium but also provides small amounts of some nutrients like manganese and vitamin K.
• Scallions: Scallions, also known as green onions, provide a good amount of vitamin K and vitamin C, as well as other nutrients. They also contain antioxidants that may have health benefits.
• Mandarin pancakes: Mandarin pancakes are a type of thin, unleavened flatbread similar to tortillas. They are typically made with wheat flour, water, and oil, and may contain additional ingredients like milk or eggs.

Sample Nutritional Values

According to one recipe, a serving of Mu Shu Chicken (without the pancakes) provides approximately:

• Calories: 257
• Carbohydrates: 10g
• Protein: 17g
• Fat: 16g
• Sodium: 377mg
• Potassium: 483mg
• Fiber: 2g
• Vitamin A: 375IU
• Vitamin C: 17.9mg
• Vitamin K: 285mcg

Please note that these values may vary depending on the specific ingredients and quantities used, as well as the method of preparation.

How to Make Mu Shu Chicken

Mu Shu chicken is a quick and easy dish to make at home, and it's also incredibly flavorful. Here is a step-by-step guide on how to make this delicious Chinese takeout dish in just 20 minutes!

Ingredients:

• 2 tablespoons avocado oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon sesame oil
• 2 tablespoons coconut aminos
• 2 boneless skinless chicken breasts, thinly sliced
• ¼ green cabbage, thinly sliced
• ¼ red cabbage, thinly sliced
• ¼ cup green onions, sliced
• ½ cup mushrooms, chopped
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• Shredded carrots, for garnishing
• Sprouts, for garnishing
• Sesame seeds, for topping
• Butter lettuce for wraps, or mandarin pancakes or flour tortillas

Instructions:

Before you start prepping the veggies, marinate the chicken breasts in sesame oil, balsamic vinegar, coconut aminos, grated ginger, minced garlic, salt, and pepper. Set aside.

Next, chop the veggies. Slice the green and red cabbage, and chop the mushrooms and green onions.

Heat a large pan over medium heat and add 2 tablespoons of avocado oil, chopped green onions, and mushrooms. Sauté for about 5 minutes until soft.

Add the chicken to the pan and let it cook for around 8 minutes until it is browned.

Once the chicken is browned, add the sliced cabbage and reduce the heat to low. Cover the pan and let everything simmer for about 10 minutes, stirring occasionally, until the cabbage is soft.

Finally, divide the mixture into your butter lettuce wraps, or mandarin pancakes/tortillas, and top with shredded carrots, sprouts, and sesame seeds.

Tips:

You can also serve the Mu Shu chicken over rice or cauliflower rice if you don't want to use wraps.

For a vegetarian option, simply leave out the chicken and add more veggies or tofu.

Enjoy your homemade Mu Shu chicken!

Mu Shu Chicken Serving Suggestions

Mu Shu chicken is a versatile dish that can be served in several ways. Here are some serving suggestions:

Lettuce Wraps

The most popular way to serve Mu Shu chicken is by using lettuce as wraps. You can use butter lettuce, iceberg, or Boston lettuce for this purpose. The leaves are used to wrap the Mu Shu chicken, giving it a taco-like appearance. This serving suggestion is not only delicious but also adds a crunchy texture to the dish.

Mandarin Pancakes

Mandarin pancakes, also known as "moo shu pancakes," are thin, chewy pancakes made from flour that are commonly used to serve Mu Shu chicken in Chinese-American cuisine. If you want to keep the dish keto-friendly, you can make these pancakes from scratch using keto-friendly flours like almond flour.

Rice

In Asia, Mu Shu chicken is often served with steamed white rice. The rice soaks up the delicious sauce, making it a tasty accompaniment to the dish.

Cauliflower Rice

For a keto-friendly option, you can serve Mu Shu chicken on a bed of cauliflower rice. This suggestion provides a similar experience to steamed rice while keeping the dish low in carbohydrates.

Bowls

If you want to keep things simple, you can serve Mu Shu chicken in pretty bowls. This suggestion allows the flavors and colors of the dish to shine through without any additional accompaniments.

Side Dishes

Mu Shu chicken can be served with various side dishes to enhance the dining experience. Some suggestions include bok choy salad, Asian chopped salad, Chinese broccoli in garlic sauce, sauteed snow pea leaves in garlic sauce, Asian cucumber salad, or Chinese mustard greens in ginger sauce.

Desserts

To increase the fat content of your meal and satisfy your sweet tooth, pair Mu Shu chicken with a keto dessert. Some options include keto pots de Choco crème, keto cheesecake with homemade sugar-free jam, or keto raspberry and pistachio brownies. These desserts complement the oriental flavors of the dish while providing additional fat and protein.

Mu Shu Chicken Recipe Modifications

Mu Shu Chicken is a versatile dish that can be modified to suit various dietary preferences and restrictions. Here are some ideas for adapting the recipe to your needs:

Keto and Low-Carb Modifications:

• Instead of serving the Mu Shu Chicken with traditional mandarin pancakes, opt for low-carb alternatives such as lettuce wraps, coconut wraps, or keto-friendly tortillas. Butter lettuce leaves are a great option for keeping the dish keto-friendly and gluten-free.
• For the sauce, avoid using plum sauce, as it is high in sugar. Instead, try a sriracha aioli or a combination of sesame oil and coconut aminos for a low-carb, sugar-free option.
• If you're aiming for a higher fat content, consider adding chicken skin to the dish, as that's where most of the fat is stored. You can also use chicken thighs instead of chicken breasts for slightly higher fat content.
• For a boost in both fat and protein, include a couple of eggs in the recipe, as traditional Mu Shu recipes often include scrambled eggs.

Ingredient Substitutions and Additions:

• If you're unable to find or prefer not to use wood ear mushrooms, you can omit them. They add a crunchy texture, but their absence won't significantly affect the dish's flavor.
• Shiitake mushrooms are a must-have ingredient for an authentic Mu Shu Chicken flavor. If you can't find fresh shiitake, dried shiitake reconstituted in hot water for about an hour is a good alternative.
• Bamboo shoots are another key ingredient that adds a distinct flavor to the dish. Canned bamboo shoots are readily available and convenient to use.
• For added color and crunch, include thinly sliced carrots in the recipe.
• If you're short on time, pre-shredded bagged cabbage can be a convenient alternative to shredding your own.
• Ghee is a suitable substitute for avocado oil if you don't have any on hand.

Serving Suggestions:

• Mu Shu Chicken is delicious served in lettuce cups, particularly Iceberg or Boston lettuce varieties. Their shape and size work well for this purpose.
• For a heartier meal, serve the Mu Shu Chicken on a bed of cauliflower rice to soak up the sauce.
• If you're feeling creative, make your own keto-friendly mandarin pancakes using almond flour or other keto-friendly flours.
• For a complete meal, pair the Mu Shu Chicken with keto-friendly sides or desserts, such as keto tortillas, keto pots de crème, keto cheesecake, or keto brownies.

Frequently asked questions