Mu Shu Chicken

Dairy Free
Health score
39%
Mu Shu Chicken
100 min.
6
483kcal

Suggestions

Ingredients

  • 0.3 cup bamboo skewers shaved drained
  • tablespoons sesame seed black toasted
  • cup button mushrooms sliced
  • tablespoons canola oil 
  • 0.5 cup carrots julienned
  •  eggs 
  •  eggs beaten
  • 0.8 cup flour all-purpose
  • servings cilantro leaves fresh for serving, optional
  • tablespoons ginger fresh minced peeled
  • tablespoon garlic minced
  • 0.5 medium head cabbage shredded green finely
  • 0.3 cup hoisin sauce plus more for serving
  • servings kosher salt and pepper black freshly ground
  • tablespoons soya sauce low-sodium
  • tablespoons mirin 
  • 0.5 large head napa cabbage shredded finely
  • 0.5 medium head purple cabbage shredded finely
  •  pepper red julienned seeded
  • 0.3 cup rice flour 
  • 0.5 teaspoon salt 
  • small bunch scallions shaved finely
  •  scallions finely sliced
  • 0.1 teaspoon sesame oil toasted
  • 1.5 tablespoons sesame oil 
  • pound chicken thighs boneless skinless sliced
  • servings sriracha for serving, optional
  • 0.3 cup water chestnuts drained sliced
  • 0.5  onion yellow thinly sliced

Equipment

  • frying pan
  • ladle
  • whisk
  • mixing bowl
  • wok
  • kitchen towels
  • spatula
  • slotted spoon

Directions

  1. Watch how to make this recipe.
  2. Whisk the hoisin, soy, mirin, sesame oil, garlic and ginger in a mixing bowl. Season with salt and pepper.
  3. Add the sliced chicken and toss to coat evenly. Marinate the chicken, covered, at room temperature for 20 to 30 minutes.
  4. Once 5 minutes of marinating time remains, heat a large wok or skillet over high heat and add 2 tablespoons of the canola oil to heat. Using a slotted spoon, strain the chicken add to the very hot wok or skillet. Cook, allowing it to brown, stirring occasionally, about 2 minutes.
  5. Add the red bell pepper and the onion slices, allowing them to soften, another minute. Next, add the cabbages and carrots and cook, stirring occasionally, until just browning, about 2 minutes. Push the chicken and vegetables to the side of the wok and stir in the mushrooms, bamboo shoots and water chestnuts.
  6. Remove from the heat and set aside, keeping warm.
  7. Place a nonstick skillet over medium heat and add the remaining 1 tablespoon canola oil.
  8. Add the beaten eggs to the skillet, allowing to scramble, 2 to 3 minutes. Once cooked, break up the eggs with a rubber spatula and add to the chicken. Toss to combine.
  9. Spread about 1 tablespoon hoisin sauce on each Chinese Crepes with Scallions. Top with some mu shu chicken, sesame seeds and scallions.
  10. Add cilantro leaves if desired.
  11. Roll up like a crepe and serve with Sriracha if desired.
  12. In a medium glass mixing bowl, whisk the flours, salt, 1 cup water, the sesame oil and eggs; the batter should be smooth and free of lumps.
  13. Heat a crepe pan or 8-inch nonstick skillet over medium heat. Very lightly coat the skillet with nonstick cooking spray. Ladle in 1/4 cup of the batter. Gently rotate the skillet for a few seconds, swirling the batter to create a thin, even layer over the bottom.
  14. Add 1 to 2 tablespoons scallions to each pancake at this point. Cook the pancake until the underside is pale and just firmed up, about 1 minute.
  15. Flip the pancake over and cook for another 30 seconds.
  16. Remove from the skillet and transfer to a plate and cover with a kitchen towel. Continue with the rest of the batter until all the pancakes have been made. Keep warm until ready to serve.

Nutrition Facts

Calories483kcal
Protein22.97%
Fat38.68%
Carbs38.35%

Properties

Glycemic Index
104.81
Glycemic Load
16.35
Inflammation Score
-10
Nutrition Score
37.802608614383%

Flavonoids

Cyanidin
146.71mg
Delphinidin
0.07mg
Pelargonidin
0.01mg
Apigenin
0.11mg
Luteolin
0.3mg
Isorhamnetin
0.46mg
Kaempferol
0.41mg
Myricetin
0.19mg
Quercetin
3.33mg

Nutrients percent of daily need

Calories:482.61kcal
24.13%
Fat:21.22g
32.65%
Saturated Fat:3.72g
23.24%
Carbohydrates:47.33g
15.78%
Net Carbohydrates:39.71g
14.44%
Sugar:14.71g
16.35%
Cholesterol:235.96mg
78.65%
Sodium:957.96mg
41.65%
Alcohol:0.57g
100%
Alcohol %:0.15%
100%
Protein:28.36g
56.72%
Vitamin C:117.34mg
142.23%
Vitamin K:143.82µg
136.97%
Vitamin A:3841.24IU
76.82%
Selenium:41.65µg
59.5%
Vitamin B6:1.07mg
53.73%
Manganese:0.95mg
47.71%
Folate:190.13µg
47.53%
Vitamin B2:0.7mg
40.96%
Phosphorus:394.66mg
39.47%
Vitamin B3:7.6mg
38%
Fiber:7.62g
30.47%
Potassium:1016.4mg
29.04%
Vitamin B1:0.42mg
28.01%
Iron:4.66mg
25.86%
Vitamin B5:2.48mg
24.77%
Magnesium:92.35mg
23.09%
Copper:0.45mg
22.5%
Calcium:218.16mg
21.82%
Zinc:3.1mg
20.64%
Vitamin E:2.81mg
18.76%
Vitamin B12:0.88µg
14.7%
Vitamin D:0.91µg
6.08%