Moo Shu Pork

By Suzanne Anderson March 23, 2023 35 mins read 137 Views

Roll Under Construction

The filling

As promised, here is my Hoisin sauce recipe. A Houston friend introduced us to Moo Shu Pork 40 years ago. (Has that been so long? A friend of mine was married to a Chinese girl. Moo Shu Pork was the first thing that we fell in love with! The unusual ingredients combined with the sweet, tangy sauce made from plum/bean is what makes this a flavor combination of heaven. This dish, like all Chinese food, takes more time to cut/slice the ingredients than it does for the actual cooking. But, the effort is well worth it!

I place paper plates near my stove, chop each ingredient and transfer it onto a plate. While I am cutting up other items, I soak the tiger-lily buds and cloud ear mushrooms in small bowls of hot water. I prepare the marinade by mixing it in a bowl. Next, I scramble the eggs and chop them into smaller pieces (but not too large). Then I chop all the vegetables. Once I have done that, it's time to get cooking!

This recipe has a higher carb count than many on my website. It is therefore not recommended for those who are close to their goal weight. However, this is a special treat and one I do not indulge in often. I think any recipe that has less than 10g net carbs per portion is acceptable. This is because it is lower than the average carb count of most Standard American Diet (SAD), entrees.

Note: Traditional Mu Shu Pork flavors are incomplete without Shitaake mushrooms and Cloud Ear Fungus (also known as wood ear mushrooms) and Tiger Lily Buds. You aren't eating Moo Shu Pork if you leave out these ingredients. These items will be available at Asian grocery stores. You can order yours online.

MARINADE INTERNATIONS:

1/4 c. mushroom soaking liquid

4 T. my homemade Hoisin Sauce

1 T. rice wine vinegar

1 T. fish sauce (I use Thai Kitchen Brand) [or a good quality bottled oyster sauce]

1 tsp. toasted sesame oil

3 cloves garlic, minced

1 tsp. Sambal Oelek chili sauce

1/4 tsp. 1/4 tsp.

FILLING INTERNATIONALS:

2 large eggs, scrambled with 1 T. butter

8 oz. 8 oz.

3 T. peanut butter or olive oil (or any other oil you prefer)

1/2 cup cabbage, cut thinly as shown in the photo

4 large dried shitake mushrooms, soaked

Three large green onions, chopped into 3/4" pieces

1 c. fresh bean sprouts

1/4 c. can bamboo shoots, julienne cut

1/2 c. dried Cloud Ear Fungus strips, soaked in water (if you use them whole, cut them).

1/2 cup chopped dried Tiger Lily buds.

8 low-carb flour tortillas (I use 'La Banderita')

Hoisin sauce used to "dress up" each roll prior to rolling/eating

VARIATION - Use slivered poultry in place of pork to make a Moo Shu Chicken version

DIRECTIONS To soften mushrooms, Tiger Lily buds, and Clour Ear, heat hot water in 3 small bowls. Save the mushroom liquid, and then lift them from that "stock". Slice the mushroom flesh and remove the tough stems. Put the mushroom flesh on paper towels and let dry. The Cloud Ear Fungus water should be thrown away. Use whole ones. Cut or slice them and dry with a paper towel. Pre-cut strips can be dried on a paper towel. Cut the Tiger Lily Buds in half and discard any excess water. Use paper towels to dry the Tiger Lily Buds. These 3 ingredients should be placed near the stove.

In a small bowl, combine all ingredients for the marinade. Mix in 1/4 cup of the mushroom soaking liquid. Mix well. Add half of the marinade to a medium bowl. Slice the meat. Assemble the meat and rub your hands together to coat it. Let it rest in the marinade for a while. The remaining marinade can be added to your wok during the final stages of cooking.

Mix the eggs with the butter on medium heat until they are well combined. Chop the eggs into medium pieces (but not too fine). These can be left on the stove for now.

You are now ready to cook. You can heat a dry wok, large skillet or other cooking vessel. Chinese chefs have a saying that the meat won't stick to the pan if you heat the oil as well. The meat will stick to the pan almost instantly if you heat the oil while heating the wok. Once the steel has reached a very high temperature, add the oil to the wok and quickly place the meat in the cold oil. The oil will heat up quickly when it touches the hot metal, but don't be alarmed. Stir fry with a spoon until the meat is no longer pink. Next, add cabbage and Cloud Ear Fumus. Stir fry until the beans are just beginning to turn limp. Then add the bean sprouts and scallions. Cook those for just 1 minute. Cook the mixture for 2-3 minutes more. Stir in the rest of the marinade. Mix well until all ingredients are moistened. Cook for another minute to allow the marinade's thickener to work its magic. During the last minute of cooking, add the egg to your wok. Turn off the heat and stir briefly to combine the egg. Turn off heat and remove wok.

Serve the filling on the table, but I prefer to serve it in the wok. Although I haven’t yet created a Chinese-style pancake recipe, I will. The tortilla should be about 1/2-3/4 cup full of filling. To catch juice, place a bit more hoisin Sauce on the tortilla's bottom edge. Fold the tortilla inwardly, starting with the left and then moving to the right, similar to a burrito. Grab the tortilla and use your hands to eat it, much like a burrito. Moo Shu Pork is traditionally eaten by hands. It can be messy/difficult for a person to eat with a knife or fork.

NUTRITIONAL INFORMATION: 8 servings

216 cals, 12.4g fat, 24.35g carbs, 13.72g fiber, 10.63g NET CARBS (plus hoisin consumed), 13.7g protein, 814mg sodium

By: Peggy
Title: Moo Shu Pork
Sourced From: buttoni.wordpress.com/2023/03/23/moo-shu-pork/
Published Date: Thu, 23 Mar 2023 17:28:41 +0000

Frequently Asked Questions

Can you eat oatmeal on keto?

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However, oatmeal can be successfully incorporated into a keto-friendly lifestyle, even though it is not what many people believe. It all depends upon what kind of oatmeal you purchase and how often you eat.

The first step in finding a "keto-approved" form of oatmeal is to study the ingredients. Pure oatmeal is high in fibre, proteins, vitamins, minerals, which makes them a great choice for keto.

In addition to being mindful of portion sizes, oats should be added to your daily meals. You don't need to run a marathon, or eat too many overnight meals. Instead, you can exercise self-control and limit your portions while maximising flavour with innovative ingredients like coconut milk, cinnamon powder, and chia seeds.

If you follow the correct steps, oatmeal can serve as an alternative breakfast option to Keto. Don't let anyone tell your tastebuds that you have to stick to your principles. Proper prepping can yield serious results.

Is the keto first week the hardest?

The first week of a ketogenic diet can be difficult. It is a lifestyle change that requires major lifestyle changes. It can be daunting to realize that you have to say goodbye high-carb meals.

But don't fear! It's possible to make this the most rewarding week of your life by getting the right information and support. You can survive and thrive on the ketogenic diet if you put in the effort.

Take it slow. Transitioning to a new diet takes time. While you may feel groggy while you adjust to the lower-carb lifestyle, don't despair! You can replenish your energy levels by eating healthy fats and low sugar vegetables while still controlling your portion size.

It's important to realize that it won’t take forever for your body to adjust. After that, you will find your hunger diminishing naturally and your metabolism will continue to be energized all day.

It's possible to make the seemingly impossible task seem manageable by focusing on mental fortitude and taking concrete steps before you jump into ketosis.

How much fat is necessary to eat?

It is crucial to get enough essential fat acids when following a ketogenic diet. This includes eating healthy fats-rich foods such as salmon, avocados and nuts. Additionally, it would be best if you were sure to incorporate other fat sources into your diet, such as olive oil, butter, coconut oil, and ghee. These fats are good for your health, as they provide many benefits including improved cognitive function and digestion, as well as a stronger immune system. It is best to aim for 25-35% fat intake.

It is important to keep in mind that ketogenic means you must be careful about the fats you are consuming. Avoid saturated and trans fats as they can increase your chances of developing heart disease and other chronic diseases. Focus instead on healthy fats such as avocados, nuts and fatty fish. You will be able to obtain the essential fatty acids as well as other nutrients you need to keep your body healthy and energetic.

Not only should you be careful about what fats you are consuming, but it is equally important to be mindful of your fat intake. Exercising too much fat can cause weight gain and fatigue, as well as other health problems. The key is to find the balance that suits you and your lifestyle. An app or food journal can be used to keep track of your daily fat intake. This will allow you to stay on track and ensure that you are getting the correct amount of essential fat acids each day.

It is important to note that a ketogenic diet shouldn't be used as a quick solution for weight loss. Although this diet may be effective in helping you lose weight for a short time, it does not guarantee that you will eat a balanced diet or get sufficient essential nutrients. Too much fat and too little carbohydrate can cause nutrient deficiencies, as well as other health problems. A ketogenic diet is something you should consider.

What happens if you go over 20 carbs on keto?

Think about the potential consequences of going over 20 carbs on keto. It is important to weigh the potential consequences of consuming too many carbs on keto.

Understanding the interplay between carbs and your body is crucial to understanding how you use them.

It is crucial to not eat too much processed carbohydrates while on a low carbohydrate diet, such as the ketogenic. It is important to not exceed your body's energy requirements. That means you should reduce your carbohydrate intake by no more than 20g per daily. It is crucial to be aware of this number when trying to maintain ketosis. Exceeding it can cause an imbalance in your body, which can lead to slow progress.

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Can you eat any fruit on keto?

Curious about whether you can eat fruit on a keto diet? However, it is possible to eat fruit on a keto diet.

To stay in ketosis and burn fat, the idea is to keep carbs to a minimum. A healthy and balanced keto diet can include some fruits.

Low-carb fruits can be included in a keto diet, but they need to be consumed sparingly and with moderation. There are many different fruits with different carbohydrate content. For example, bananas have significantly higher carbs than avocados.

Fruits contain sugar, which your body breaks down into glucose for energy production. A high intake of sugar can lead to blood sugar spikes that can slow down your progress towards nutritional ketosis. It's important to pay attention to servings sizes and not overdo it on the sugary stuff.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

When considering whether or not eating fruit on the keto diet is for you, always remember that fresh fruits are usually healthier than sugary treats - but only if you stick to one small portion at a time!

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)

External Links

How To

Ketogenic Diet: Exercise in the Ketogenic Diet

Reinvigorating your daily routine with exercise is essential for leading a healthy lifestyle. Incorporating the principles of ketogenic dieting spur you towards these goals by creating the optimum condition for shedding excess fat and building lean muscle.

The goal is to make a lasting physical transformation. You can start exercising as soon as you feel ready, but it's best to seek professional guidance. This will ensure that you make steady progress and see the most effective results.

Beyond burning calories, strategic programs should be tailored to the individual's health and needs. Intense strength training (HIIT), is increasingly in demand as a method of rapidly increasing metabolism and giving structure and form to the body.

Alternatively, one could adopt low-resistance training, allowing oneself plenty of rest during cardio exercises such as walking or jogging while still achieving substantial results without risking further injury or fatigue.

You can combine Ketogenic Dieting with regular Exercises to increase your control over what you eat, how you feel and gain more strength. This combination will lead you to a better way of achieving physical strength, mental clarity, balance, and overall wellness. These two elements create a system that allows for steady progress, with very few side effects, provided you follow the doctor's instructions. It gives you the ability to live more fully and enjoy life more!

Resources: