Moo Shu Chicken

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Moo Shu Chicken with a slightly spicy Chinese sauce is easy to make, full of flavor, and stir fried with cabbage for a delicious meal. Jump to Recipe keyboard_arrow_down

231 CALORIES 18g CARBS 4g FAT 25g PROTEIN
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Easy Moo Shu Chicken Stir Fry that's tastes just as good, maybe better, than your favorite Chinese takeout. Easy to make and super flavorful. It's a favorite healthy takeout recipe just like this Moo Shu Beef Stir Fry and Healthy Kung Pao Chicken.

What do you think of when you hear "moo shu"? Some type of delicious Asian food, most likely. And what do you picture? I would think maybe you'd think of some kind of Asian dish featuring meat, noodles, veggies, and a brown sauce. If that's true, then you're not far off.

Truth be told, I didn't really know what Moo Shu meant either, other than I knew when I went to order it from a Chinese restaurant, it was darned tasty. So tasty, in fact, that I may have eaten it way more than any one person should have in my college days and then in my early 20s.

Now that I eat healthy though, I find myself turning to take out less often and teaching myself in the kitchen how to recreate my favorite recipes in a healthier way. I've taught myself how to healthify all sorts of Chinese former takeout mainstays, like: General Tso's Chicken, Lo Mein, and Fried Rice. I've even taken a turn making Healthy Mongolian Beef.

Strictly speaking, though, Moo Shu implies a Chinese dish that's usually made with pork. Moo Shu can also be made with beef, shrimp, tofu, or, in this case, chicken. I like to make mine using a Chinese barbecue sauce of sorts called "hoisin," along with some spices, and Asian chili paste. All of this is then cooked up with the meat and cabbage slaw.

Moo Shu Chicken with cabbage in a savory moo shu sauce with green onions.

What Vegetables Go Well in Chinese Food?

There are a plethora of vegetables that pair well with most Chinese food, and therefore, also this Moo Shu Chicken dish.

  • Put together a mixture of shredded red and green cabbages, or do what I did and buy the pre-packaged slaw and save yourself some time.
  • Bok choy is wonderful in lots of stir-fries.
  • Broccoli slaw can also be found in the produce department and cooks up great and goes well with this dish.
  • If you don't want slaw, try adding finely diced cauliflower, broccoli, or bell peppers (or all three).
  • Make or purchase riced cauliflower and add to the dish to cook through or use it as a base for the main event. (You can find it in the freezer section now — which is so exciting!)
  • Onions — green, red, or white — give this Moo Shu Chicken dish a more earthy flavor.
  • Shred some carrots or buy bagged to toss into the stir fry and add a hint of sweetness.
  • I just love the crunch of bamboo shoots and water chestnuts in my Asian dishes. Look for them canned in the international aisle.
  • I often add pre-sliced mushrooms to the mix too. Portabella, baby bella, shiitake, or white mushrooms all taste wonderful.

Side Dishes to Serve With Moo Shu Chicken

I like to eat this meal all in one with a little bit of white or brown rice, but below are other sides I'd totally serve with this Moo Shu.

  • Try a low-carb or high-fiber pasta with this typical takeout fare or make your own Zucchini Noodles.
  • Though not as popular as its cauliflower cousin, Cabbage Rice is a fun way to bulk up your meals without adding calories or fat.
  • As I mentioned before, Cauliflower Rice makes for a great Chinese food base.
  • Spaghetti Squash boats make all-in-one edible bowls that beg for mounds of Moo Shu to be piled right on top. Just be careful not to eat the rind!
  • I've discovered a newfound (re-found, maybe) love for Minute Rice. There is also a brown variety that cooks up in a flash.
  • Side salads are a cinch to toss together and make a great side for any meal.
  • Roast up your favorite veggie while your stir frying your chicken. My favorites include Brussels sprouts, broccoli, asparagus, and cauliflower.

Chinese Moo Shu Chicken and cabbage with green onions in a blue bowl.

How Many Calories Are in Moo Shu Chicken?

Keep in mind that traditional Moo Shu is served with little, tiny pancakes that act as a taco shell of sorts for the main dish. It's also made with a lot of unhealthy fats. Also, remember that calorie counts will vary depending on the restaurant. But, for comparison's sake, a typical order of Moo Shu Chicken from a Chinese restaurant will run you, on average, about 900 calories, around 40 grams of fat, 75 carbs, 62 grams of protein, and over 4,000 milligrams of sodium.

My version contains only 231 calories, 4 grams of fat, 451 mg of sodium, 18 grams of carbs, and 25 grams of protein.

Wow, what a savings, right? If my words don't convince you that cooking at home is way healthier, I'll let the numbers speak for themselves and do the job of showing you how crazy caloric (not to mention the loads of sodium, fat, and carbs) takeout food can be!

Of course, there is always a time and a place for takeout. So, just remember when you go to not eat the entire huge portion and try to only eat half. Or better, yet, go halfsies with that special someone in your life — you'll both feel satisfied and glad you didn't go all out eating an entire huge portion all yourself.

The Recipe
Moo Shu Chicken with sliced cabbage and green onions in a hoisin based sauce.

Moo Shu Chicken

PREP TIME: 5 Min
COOK TIME: 15 Min
TOTAL TIME: 20 Min
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Ingredients

US METRICS
  • 1/3 cup hoisin sauce
  • 2 tsp sesame oil
  • 1 U garlic clove, minced
  • 2 tsp fresh ginger root, minced
  • 2 tsp rice vinegar
  • 1 tsp Sriracha or other Asian chile paste (or more)
  • 1 lb boneless skinless chicken breast, cut into strips (for stir-fry)
  • Cooking spray
  • 14 oz cabbage slaw mix
  • 6 U green onions, chopped
  • 3 tbsp cilantro, fresh, minced

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Instructions

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1

Whisk together the hoisin sauce, sesame oil, garlic, ginger, vinegar, and Asian chile paste in a bowl.

2

Season the chicken with salt and pepper.

3

Heat a non-stick skillet over high heat. Once hot, spray with cooking spray and add the chicken. Cook for 5-7 minutes until done to your liking.

4

Remove thejchicken and set aside. Add more cooking spray and add the scallions, cabbage, and sauce. Cook for about 5 minutes until cabbage is cooked.

5

Turn off the heat and stir in the chicken. Top with cilantro.

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3 Blue
3 Purple
MyWW® SmartPoints™ New!
Nutritional Facts
Serving Size: 1.33 cups
Amount Per Serving
Calories 231
Calories from Fat 37
% Daily Value *
Total Fat 4g
6%
Saturated Fat 0g
2%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 56mg
19%
Sodium 428mg
19%
Total Carbohydrate 18g
6%
Dietary Fiber 3g
14%
Sugars 10g
Protein 25g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Moo Shu Chicken in a blue bowl with chicken, cabbage, and onions in a savory sauce.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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2 Comments
On Moo Shu Chicken
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July 27, 2019 - 15:35
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5
Delicious!
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July 9, 2019 - 05:46
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5
Excellent!!
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