Tofu or Chicken Moo Shu Wraps

18 40 315
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 4
Tofu or Chicken Moo Shu Wraps
Health Rating
Dipped in delicious hoisin sauce.

Ingredients


4 tbsp Tamari, gluten free, reduced sodium (hoisin sauce)
2 tbsp Peanut butter, natural (hoisin sauce)
1 tbsp Molasses (hoisin sauce)
2 tbsp Rice vinegar (hoisin sauce)
1 clove(s) Garlic (minced; hoisin sauce)
2 tsp Sesame oil (hoisin sauce)
1/8 tsp Black pepper (hoisin sauce)
1 tsp Hot sauce (optional; hoisin sauce)
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)
1 bag (16oz) Coleslaw mix (can use 3 cups of cabbage)
2 green onion (stem) Green onion, scallion, ramp (chopped)
2 tbsp Tamari, gluten free, reduced sodium
8 piece Rice paper (or whole wheat tortillas or collard greens)

Instructions


1. For hoisin sauce: Mix tamari, peanut butter, molasses, rice vinegar, garlic, sesame oil, black pepper and hot sauce (optional) until smooth. Set aside. Leftover sauce can be stored in the fridge for up to 7 days.

 

2. Pour sesame oil into a large frying pan.

 

3. Cook chicken or tofu in sesame oil. When cooked, remove from pan and set aside.

 

4. Pour remaining sesame oil into 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.

 

5. Stir in green onions and tofu or chicken. Add tamari. Cook until warmed through.

 

6. Prep rice paper, tortillas or collard greens. To serve, spread 1 tbsp hoisin sauce over your choice of base and 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 315
Calories from fat 90
Calories from saturated fat 13.2
Total Fat 10.0 g
Saturated Fat 1.5 g
Trans Fat 0
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 4.1 g
Cholesterol 33 mg
Sodium 1217 mg
Potassium 548 mg
Total Carbohydrate 35 g
Dietary Fiber 3.8 g
Sugars 7.5 g
Protein 21.2 g

Dietary servings

Per Portion


Meat 0.6
Meat Alternative 0.3
Vegetables 2.9

Energy sources


Pygal45%466.48136052513377180.1326942009713229%333.6465858483223269.50787539906827%314.42288260596547136.693017791271245%29%27%CarbohydratesFatProtein
Appetizer
Lunch