Mu Shu Chicken Wraps

A high-protein adaptation of the classic Chinese dish that maximizes fresh vegetables and uses whole wheat wraps for sustained energy without deep frying.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 500 g chicken breast, sliced into thin strips · 560 kcal in the whole recipe
• 2 eggs (100 g), lightly beaten · 143 kcal in the whole recipe
• 300 g Napa cabbage, shredded · 48 kcal in the whole recipe
• 150 g shiitake mushrooms, sliced · 66 kcal in the whole recipe
• 100 g carrot, julienned · 41 kcal in the whole recipe
• 40 g green onion, chopped · 13 kcal in the whole recipe
• 8 g garlic (2 cloves), minced · 12 kcal in the whole recipe
• 6 g fresh ginger (1 tbsp), grated · 5 kcal in the whole recipe
• 2 tbsp (32 g) low-sodium soy sauce · 18 kcal in the whole recipe
• 2 tbsp (32 g) hoisin sauce · 70 kcal in the whole recipe
• 1 tbsp (15 g) vinegar (white vinegar as Shaoxing wine substitute) · 3 kcal in the whole recipe
• 1 tsp (4 g) cornstarch · 15 kcal in the whole recipe
• 1 tsp (5 g) sesame oil · 44 kcal in the whole recipe
• 1 tbsp (13 g) canola oil · 117 kcal in the whole recipe
• 4 whole wheat tortillas (180 g) · 558 kcal in the whole recipe

Method

1. In a bowl, marinate sliced chicken breast with 1 tbsp soy sauce, vinegar, and cornstarch for 10 minutes.

   

2. Heat half of the canola oil in a wok over medium-high heat (190°C / 375°F), scramble beaten eggs lightly until cooked, then set aside.

   

3. Add remaining canola oil to the wok and stir-fry marinated chicken breast strips for 4-5 minutes until cooked through, then remove.

   

4. In the same wok, stir-fry garlic, ginger, shiitake mushrooms, carrot, and napa cabbage for 3 minutes; stir in remaining soy sauce and sesame oil.

   

5. Return cooked chicken breast, eggs, and green onion to the wok, toss together for 1 minute, then remove from heat.

   

6. Warm whole wheat tortillas, spread hoisin sauce evenly on each, fill with the warm chicken mixture, and roll tightly to serve.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.