Healthy Recipe: Chinese Mu Shu Vegetables

Traditionally made with pork, though often made with chicken or shrimp, Mu Shu is a simple and delicious authentic Northern Chinese recipe that’s easily adapted and made healthier. By keeping the focus on the vegetables, the fiber and nutrients go up, and the fat and cholesterol go down. Cabbage offers a deluge of health benefits, including high doses of vitamins C and K, beta-carotene, and sulforaphane, which is touted for its cancer fighting properties. For a gluten free option, serve this mu shu over brown rice. This recipe also makes for great leftovers, so feel free to double it for easy and healthy meals all week long.

Serves: 4

Total Time: 30 minutes

Ingredients:

• 2 tablespoons sesame oil
• 4 scallions, chopped
• 4 cloves garlic, minced
• 1 teaspoon fresh minced ginger
• 2 cups chopped mushrooms
• 4 cups shredded white cabbage
• 1 cup shredded carrots
• 1 tablespoon low sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• Salt and pepper to taste
• Hoisin sauce, to serve
• Mu Shu pancakes, to serve

Directions:

1. In a large skillet, heat the sesame oil over medium heat. Add the scallions, garlic, and ginger, and sauté for 3-4 minutes until softened and slightly golden.
2. Add the mushrooms, increase the heat to medium high, and sauté for 3-4 more minutes, until the mushrooms release their liquid and start to caramelize. Add the cabbage, carrots, soy sauce, vinegar, and a pinch of salt and pepper, and stir well to combine.
3. Allow everything to cook for 1-2 minutes, until the cabbage and carrots are just softened but not mushy. Season to taste as needed.
4. To serve, wrap the pancakes in a damp towel, and warm them in a low oven for 2-3 minutes. Serve the mu shu with the warm pancakes, extra scallions, and hoisin sauce on the side. Enjoy!