Mu Shu Chicken Wraps
1-1/2 lbs. boneless skinless chicken thighs, visible fat removed, cut into thin strips
6 Tbsp. low-sodium soy sauce
1-1/2 tsp. cornstarch
1 Tbsp. sesame seed oil or canola oil
1/3 medium yellow onion chopped
6 medium garlic cloves, minced
3 cups Chinese cabbage chopped
1/3 cup canned bamboo shoots, drained and chopped
1/3 cup canned straw mushrooms, drained and sliced
3 large egg beaters or egg whites, beaten
6 large low-fat or FF burrito-sized tortillas, room temp.
1/2 cup Hoisin sauce
Place cut-up chicken thigh strips into a medium-sized bowl. Add 1 Tbsp. soy sauce and cornstarch and stir to coat.
Heat oil in a very large skillet or wok on medium-high heat. Add onions and garlic, stir with a large wooden or heat resistant spoon and saute about one minute. Add chicken and cook until browned. Add another Tbsp. soy sauce and stir cooking another minute.
Keeping heat set to med.-high add cabbage, bamboo shoots and mushrooms. Add the remaining Tbsp. of soy sauce, stir continuously and saute vegetables for about 5-6 minutes. Move “mu shu” mixture to one side and add egg. Cook about 1-2 minutes and then stir completely into mu shu, until egg is fully incorporated.
To serve:Place a room temperature tortilla on a dinner plate. Spread 2 tsp. of Hoisin sauce on tortilla and then place about 1/2 cup of the moo shu chicken filling on top of sauce. Roll up like a burrito, folding in one end to seal and then rolling from one side to the other. Serve immediately.
Karen’s Note: You can pre-cook or steam rice, brown is higher in fiber content, but white rice is usually served in Chinese restaurants. This is a knife and fork dish, but chopsticks can be served along with the Mu Shu too!
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