Mu Shu Pork Casserole

Dairy Free
Health score
32%
Mu Shu Pork Casserole
45 min.
6
362kcal

Suggestions

Ingredients

  • ounce water chestnuts sliced chopped canned
  • tablespoons canola oil 
  •  carrots shaved
  • tablespoons cornstarch 
  • tablespoon ginger finely grated
  • 0.5 cup hoisin sauce 
  • tablespoons soya sauce low-sodium plus more for serving
  • 0.3 cup orange juice fresh
  • cup pancake batter homemade store-bought ( or )
  • pound pork chops boneless
  • tablespoons rice vinegar 
  • small head savoy cabbage shredded
  •  scallions white green thinly sliced ( and parts)
  • 1.5 tablespoons sesame seed 
  • ounces mushroom caps thinly sliced

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven to 400 F. In a small bowl, combine the hoisin sauce, vinegar, soy sauce, orange juice, and ginger; set aside. Slice the pork chops into 1/4-inch-thick strips.
  2. Place the pork in a bowl, sprinkle with the cornstarch, and toss.
  3. Heat 1 tablespoon of the oil in a large skillet over medium-high heat.
  4. Add the pork and cook, stirring occasionally, until browned, 4 to 5 minutes.
  5. Transfer to a plate.
  6. Add the remaining oil to the pan and place over medium-low heat.
  7. Add the mushrooms and cook, stirring occasionally, for 2 minutes. Stir in the cabbage, carrots, water chestnuts, and cilantro (if using).
  8. Add the reserved sauce and cook until the cabbage begins to wilt, about 4 minutes.
  9. Add the pork and transfer to an 8-by-11-inch baking dish or shallow 2-quart casserole.
  10. Add the scallions to the pancake batter and pour the mixture over the casserole.
  11. Sprinkle with the sesame seeds.
  12. Bake until golden brown, about 20 minutes.
  13. Serve with the additional soy sauce.

Nutrition Facts

Calories362kcal
Protein24.96%
Fat33.7%
Carbs41.34%

Properties

Glycemic Index
49.14
Glycemic Load
2.7
Inflammation Score
-10
Nutrition Score
29.007826079493%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
1.23mg
Naringenin
0.22mg
Apigenin
0.52mg
Luteolin
0.16mg
Kaempferol
0.78mg
Myricetin
0.07mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:361.59kcal
18.08%
Fat:13.76g
21.17%
Saturated Fat:2.94g
18.4%
Carbohydrates:37.97g
12.66%
Net Carbohydrates:30.99g
11.27%
Sugar:12.44g
13.83%
Cholesterol:66.72mg
22.24%
Sodium:754.53mg
32.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.93g
45.86%
Vitamin A:4332.67IU
86.65%
Vitamin K:79.01µg
75.25%
Vitamin B6:1mg
49.93%
Selenium:31.73µg
45.32%
Vitamin B3:8.93mg
44.66%
Vitamin B1:0.66mg
44.02%
Vitamin C:32.74mg
39.68%
Phosphorus:367.8mg
36.78%
Fiber:6.99g
27.96%
Manganese:0.5mg
25.16%
Folate:99.7µg
24.92%
Vitamin B2:0.42mg
24.53%
Potassium:857.36mg
24.5%
Magnesium:78.6mg
19.65%
Copper:0.35mg
17.6%
Zinc:2.52mg
16.8%
Vitamin B5:1.57mg
15.7%
Iron:2.48mg
13.76%
Calcium:125.42mg
12.54%
Vitamin E:1.63mg
10.84%
Vitamin B12:0.47µg
7.91%
Vitamin D:0.45µg
3.02%
Source:My Recipes