Stir-fry Mu Shu Vegetables with Chicken
Prep Time: 20 minutes
Cook Time: 5-6 minutes
Nutrition Score per serving:
390 calories, 1.02 g calcium, 46 g carbs (50%), 7 g fat (14%), 21 g fiber, 35 g protein (36%), 922 mg sodium
Ingredients
| 4 | dried black Chinese mushrooms or dried shiitake mushrooms |
| 1/3 | cup fat-free chicken or vegetable broth |
| 1 | tablespoon reduced-sodium soy sauce |
| 2 | teaspoons cornstarch |
| 2 | teaspoons sesame oil |
| 2 | cloves garlic, minced |
| 1 | tablespoon fresh ginger, minced |
| 1 | pound skinless, boneless chicken breasts, cut into 1/4-inch-thick strips |
| 4 | cups shredded green cabbage or packaged cole slaw mix |
| 1 | carrot, cut into matchstick-size pieces |
| 1 | small zucchini, cut into matchstick-size pieces |
| 2 | green onions, sliced diagonally into 1/4-inch pieces |
| 8 | 6-inch whole-wheat or spinach tortillas |
| 1/4 | cup hoisin sauce |
Directions
Soak dried mushrooms in 1/2 cup of warm water for 20 minutes. Drain and reserve mushroom liquid. Remove and discard any stems and thinly slice caps.
Whisk together broth, soy sauce, and cornstarch; set aside.
Heat oil in a wok or large skillet over high heat. Add minced garlic and ginger and stir-fry for 30 seconds. Add chicken and stir-fry for 2-3 minutes, until no longer pink. Add cabbage, carrot, zucchini, green onions, reserved mushrooms and mushroom liquid and stir-fry for 1 minute, until cabbage wilts. Add cornstarch mixture and simmer 1 minute, until liquid thickens. Remove from heat.
Wrap tortillas in plastic and heat in the microwave for 15 seconds to soften. Spoon 1 1/2 teaspoons of hoisin sauce on each tortilla. Add chicken and vegetable mixture and roll up.
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