Easy Moo Shu Vegetable Wraps Low Fat Recipes

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EASY MOO SHU VEGETABLE WRAPS- LOW FAT



Easy Moo Shu Vegetable Wraps- Low Fat image

This is a Morning Star Farms Recipe which I found in a magazine. You can use the chicken substitute or left-over cooked chicken when making these. They are good!

Provided by Kathie Carr

Categories     Sandwiches

Time 15m

Number Of Ingredients 10

3 green onions, cut into bite sized pieces
3/4 c baby carrots cut into small sticks
3/4 c frozen whole kernel corn
2 tsp vegetable oil
4 oz meal starters chik'n strips (about 1 1/2 cups) morning star or similar brand or strips of cooked chicken
2 c packaged cole slaw mix
3/4 c fresh pea pods, halved (or sugar snap peas)
1/4 c bottled hoisin sauce
1/8 tsp ground red pepper or to taste
6 (8-inch) whole wheat flour tortillas or flour tortillas, warm

Steps:

  • 1. Cut green onion pieces into length-wise slivers. In large nonstick skillet cook and stir onions, carrots and corn in oil about 2 minutes or until crisp-tender. Stir in Morningstar Farms Meal Starters Chik'n Strips. Cook and stir over medium-high heat for 1 minute more.
  • 2. Stir in coleslaw mix, pea pods, hoisin sauce and red pepper. Cook and stir about 1 minute or until heated through. Spoon about 2/3 cup filling onto each tortilla just below center. Fold bottom edge up. Fold in sides, covering filling. Serve warm.
  • 3. Nutrition information Calories 170, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 790 mg, Carbohydrate 36 g, Fiber 4 g, Sugars 7 g, Protein 9 g. Daily Values: Vitamin A 20%, Vitamin C 15%, Calcium 2%, Iron 6%. Percent Daily Values are based on a 2,000 calorie diet

VEGETABLE MOO SHU WRAPS



Vegetable Moo Shu Wraps image

Skip the restaurant, and enjoy Chinese food at home with a veggie stir-fry served with hoisin sauce and moo shu pancakes (found in the frozen section of Asian markets).

Provided by Vegetarian Times Editors

Categories     Entrees

Yield 8

Number Of Ingredients 19

1/2 cup vegetable broth or water
2 Tbs. low-sodium soy sauce
2 Tbs. sesame oil
1 Tbs. rice wine vinegar or lime juice
2 tsp. cornstarch
1 tsp. honey
3 large eggs
1 tsp. low-sodium soy sauce
1 tsp. sesame oil
1 Tbs. vegetable oil, divided
1 small red onion, sliced (1 cup)
2 Tbs. grated fresh ginger
1 cup large stemmed shiitake mushrooms, cut into thin strips
2 cloves garlic, minced (2 tsp.)
3 cups shredded cabbage
1 1/2 cups snow peas, sliced lengthwise
1 1/2 cups shredded carrots
2 green onions, thinly sliced on the diagonal
16 Chinese moo shu pancakes or small, thin flour tortillas

Steps:

  • 1. To make Sauce: Combine all ingredients in jar, close lid, and shake to combine. Set aside. 2. To make Filling: Whisk together eggs, soy sauce, and sesame oil in bowl. Heat 1 1/2 tsp. vegetable oil in wok or large skillet over medium heat. Add eggs, swirl to spread over pan, and cook 1 minute. Flip with spatula, and cook 1 minute more. Slide onto cutting board, and slice into thin strips. Set aside. 3. Wipe out wok or skillet, add remaining 1 1/2 tsp. oil, and heat over medium-high heat. Add onion and ginger; stir-fry 2 to 3 minutes, or until onion begins to soften. Add mushrooms and garlic, and stir-fry 5 minutes, or until mushrooms are golden. Add cabbage, snow peas, carrots, and green onions; stir-fry 2 minutes more. Stir in Sauce, and simmer 2 to 3 minutes, or until Sauce thickens. Fold egg strips into stir-fry mixture. Transfer to serving platter, and serve with warm moo shu pancakes, lettuce leaves (if using), and hoisin sauce.

Nutrition Facts : Calories 119 calories

MOO SHU MUSHROOM WRAPS



Moo Shu Mushroom Wraps image

With so many awesome veggies out there, I'm always playing around with the ingredients in these sandwiches. Sometimes I add extra protein, too-chicken, shrimp, pork, beef and tofu all work. Check for sriracha and hoisin sauces in the Asian or international foods section of your grocery store. -Athena Russell, Greenville, South Carolina

Provided by Taste of Home

Categories     Lunch

Time 30m

Yield 5 servings.

Number Of Ingredients 13

4 teaspoons sesame or canola oil, divided
4 large eggs, lightly beaten
1/2 pound sliced fresh mushrooms
1 package (12 ounces) broccoli coleslaw mix
2 garlic cloves, minced
2 teaspoons minced fresh gingerroot
2 tablespoons rice vinegar
2 tablespoons reduced-sodium soy sauce
2 teaspoons Sriracha chili sauce
1 cup fresh bean sprouts
1/2 cup hoisin sauce
10 flour tortillas (6 inches), warmed
6 green onions, sliced

Steps:

  • In a large nonstick skillet, heat 1 teaspoon oil over medium heat. Pour in eggs; cook and stir until eggs are thickened and no liquid egg remains. Remove from pan., In same skillet, heat remaining oil over medium-high heat. Add mushrooms; cook and stir until tender. Add coleslaw mix, garlic and ginger; cook 1-2 minutes longer or until slaw is crisp-tender. In a small bowl, mix vinegar, soy sauce and chili sauce; add to pan. Stir in sprouts and eggs; heat through., Spread about 2 teaspoons hoisin sauce over each tortilla to within 1/4 in. of edges. Layer with 1/2 cup vegetable mixture and about 1 tablespoon green onion. Roll up tightly.

Nutrition Facts : Calories 381 calories, Fat 15g fat (2g saturated fat), Cholesterol 170mg cholesterol, Sodium 1234mg sodium, Carbohydrate 48g carbohydrate (12g sugars, Fiber 4g fiber), Protein 16g protein.

EASY MOO SHU VEGETABLE WRAPS



Easy Moo Shu Vegetable Wraps image

Traditionally made with shredded meat and eggs, Moo Shu gets a colorful vegetarian makeover for this easy and flavorful recipe for Chinese-inspired wraps.

Provided by Allrecipes Member

Time 40m

Yield 6

Number Of Ingredients 10

3 medium (4-1/8" long)s green onion, cut into 2-inch pieces
¾ cup baby carrots, quartered lengthwise
¾ cup frozen whole kernel corn
2 teaspoons vegetable oil
4 ounces Morningstar Farms® Meal Starters™ Chik'n Strips
2 cups packaged coleslaw mix
¾ cup fresh pea pods, halved
¼ cup hoisin sauce
⅛ teaspoon ground red pepper
6 (8 inch) whole wheat flour tortillas or flour tortillas, warm

Steps:

  • Lengthwise sliver green onion pieces. In large nonstick skillet cook and stir onions, carrots and corn in oil about 2 minutes or until crisp-tender. Stir in Morningstar Farms® Meal Starters® Chik'n Strips. Cook and stir over medium-high heat for 1 minute more.
  • Stir in cole slaw mix, pea pods, hoisin sauce and red pepper. Cook and stir about 1 minute or until heated through. Spoon about 2/3 cup filling onto each tortilla just below center. Fold bottom edge up. Fold in sides, covering filling.

Nutrition Facts : Calories 182.6 calories, Carbohydrate 41 g, Cholesterol 2.2 mg, Fat 3.3 g, Fiber 4.6 g, Protein 5.7 g, SaturatedFat 0.5 g, Sodium 416.5 mg, Sugar 5 g

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