Tofu or Chicken Moo Shu Wraps

11 40 257
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 4
Tofu or Chicken Moo Shu Wraps
Health Highlights
Dipped in delicious hoisin sauce.

Ingredients


1 tsp Sesame oil
1 breast Chicken breast, boneless, skinless (cut into thin strips - can use 1/2 block organic tofu cut into strips)
1 tsp Sesame oil
2 clove(s) Garlic
2 tbsp minced Ginger root
3 mushroom(s) Shiitake mushrooms, raw (sliced; fresh or rehydrated)
1 bag (16oz) Coleslaw mix (can use 3 cups of cabbage)
2 green onion (stem) Green onion (chopped)
2 tbsp Tamari, gluten free, reduced sodium
8 piece Rice paper (or whole wheat tortillas or collard greens)
1/4 cup Hoisin sauce, ready-to-serve

Instructions


  1. Pour sesame oil into a large frying pan.
  2.  Cook chicken or tofu in sesame oil. When cooked, remove from pan and set aside.
  3. Add additional sesame oil to the frying pan. Cook garlic and ginger until soft. Add shiitake mushrooms and cook 3-4 minutes, until soft. Add coleslaw/cabbage and cook for another 4-5 minutes or until cabbage wilts.
  4. Stir in green onions and tofu or chicken. Add tamari. Cook until warmed through.
  5. Prep rice paper, tortillas or collard greens. To serve, spread 1 tbsp hoisin sauce over your choice of base, top with a spoonful of tofu or chicken mixture and roll. Enjoy!

Notes:

Quick Tips:

Safety

Never eat poultry that is raw, or not cooked through. Internal temperature of chicken breast pieces should be 165F or 74C degrees.


Nutrition Facts

Per Portion

Calories 257
Calories from fat 43
Calories from saturated fat 7.5
Total Fat 4.8 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 1.6 g
Cholesterol 43 mg
Sodium 770 mg
Potassium 491 mg
Total Carbohydrate 38 g
Dietary Fiber 3.4 g
Sugars 9.4 g
Protein 17.8 g

Dietary servings

Per Portion


Meat 0.6
Vegetables 2.9

Energy sources


Pygal56%466.3362336877543210.6881245728569417%312.27826158891804250.8016903559470228%312.98991627092613138.3456870254125356%17%28%CarbohydratesFatProtein

Meal Type(s)





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