I have made this many times with pork. It is terrific. This time I am making it with chicken breasts. It is too liquidy IIRC so reduce the amount of sauce so it isn't so sloppy. The pancakes are easy to make but you can sub. flour tortillas. And the mushrooms can be altered, but make sure there are plenty.
Moo Shu Pork With Mandarin Pancakes
In northern China, where the climate is cool, wheat-based staples such as pancakes, noodles, and steamed buns replace rice. Moo Shu Pork is typical: It's a stir-fried dish made with pork, green onions, mushrooms, and scrambled eggs, all rolled into small, thin pancakes. If you like, substitute flour tortillas brushed with a little sesame oil for the pancakes.
2 tablespoons low-sodium soy sauce
2 tablespoons rice wine or sake
1 teaspoon dark sesame oil
2 teaspoons cornstarch
1 (1 1/2-pound) boneless pork loin, trimmed and cut into 1 x 1/4-inch strips change to breasts
10 dried shiitake mushrooms
1/2 cup (1-inch) sliced green onions
3 tablespoons minced garlic (about 12 cloves)
2 tablespoons minced peeled fresh ginger
1/4 cup dried wood ear mushrooms (about 1/4 ounce)
3 tablespoons rice wine or sake
3 tablespoons low-sodium soy sauce
1/2 teaspoon cornstarch
1/2 teaspoon sugar
1/4 teaspoon black pepper
1 tablespoon vegetable oil, divided
2 large eggs, lightly beaten
3 cups thinly sliced napa (Chinese) cabbage stalks
4 cups thinly sliced napa (Chinese) cabbage leaves
2 tablespoons rice wine or sake
1/2 cup hoisin sauce
1 tablespoon low-sodium soy sauce
16 Mandarin Pancakes
Combine the first 4 ingredients in a zip-top plastic bag. Add pork; seal and marinate in refrigerator 1 hour, turning occasionally. Remove pork from bag; discard marinade.
Combine boiling water and dried shiitake mushrooms in a bowl; cover and let stand 20 minutes. Drain; discard mushroom stems, and thinly slice mushroom caps. Combine sliced mushroom caps, green onions, garlic, and ginger in a small bowl; set aside.
Combine boiling water and wood ear mushrooms in a bowl; cover and let stand 20 minutes. Drain; cut mushrooms into thin slices. Set aside.
Combine 3 tablespoons rice wine and next 4 ingredients (3 tablespoons rice wine through black pepper) in a small bowl; stir well with a whisk. Set aside.
Heat 1 1/2 teaspoons vegetable oil in a wok or large nonstick skillet over medium-high heat. Add pork, and stir-fry 3 minutes. Remove pork from pan. Add 1 1/2 teaspoons vegetable oil to pan. Add eggs; stir-fry 30 seconds or until soft-scrambled. Add shiitake mushroom mixture; stir-fry 1 1/2 minutes. Add cabbage stalks; stir-fry 30 seconds. Add the wood ear mushrooms, cabbage leaves, and 2 tablespoons rice wine; stir-fry 1 minute. Add pork and cornstarch mixture; stir-fry 2 minutes or until sauce is thick. Place pork mixture on a platter.
Combine hoisin sauce and 1 tablespoon soy sauce. Spread about 1 1/2 teaspoons hoisin sauce mixture on uncooked surface of each Mandarin Pancake. Top each pancake with 1/2 cup pork mixture; roll up.
(Totals include Mandarin Pancakes)
Yield: 8 servings (serving size: 2 filled pancakes)
CALORIES 418 (29% from fat); FAT 13.6g (satfat 3.5g, monofat 6.1g, polyfat 2.8g); PROTEIN 24.7g; CARBOHYDRATE 46.2g; FIBER 2.8g; CHOLESTEROL 107mg; IRON 3mg; SODIUM 710mg; CALCIUM 85mg;
This recipe goes with Moo Shu Pork With Mandarin Pancakes
2 cups all-purpose flour
1 cup boiling water
1 1/2 tablespoons dark sesame oil
Lightly spoon the flour into dry measuring cups; level with a knife. Combine flour and water in a large bowl. Stir until a soft dough forms. Turn the dough out onto a lightly floured surface. Knead until smooth and elastic (about 3 minutes). Shape the dough into a 1 1/2-inch-thick log. Divide the dough into 16 equal portions. Roll each dough portion into a 6-inch circle on a lightly floured surface. Brush 8 pancakes evenly with oil. Top each with one of the remaining pancakes, gently pressing together.
Heat a medium nonstick skillet over medium-high heat. Place 1 pancake stack in pan, and cook 1 minute on each side or until slightly puffed. Remove from pan, and cool. Peel pancakes apart.
Yield: 16 pancakes (serving size: 1 pancake)
CALORIES 64 (20% from fat); FAT 1.4g (satfat 0.2g, monofat 0.5g, polyfat 0.6g); PROTEIN 1.5g; CARBOHYDRATE 11g; FIBER 0.4g; CHOLESTEROL 0.0mg; IRON 0.7mg; SODIUM 0.0mg; CALCIUM 2mg;
Cooking Light, JANUARY 2001
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!