Diabetes Friendly Recipe: Quick & Easy Moo Shu Vegetables
This summer, the JDRF Dallas interns provided you with great diabetes friendly recipes. Though our awesome interns are all back at school, the recipes were so popular that we have decided to continue posting great recipes that we think you’ll love… but we want your feedback! If you love this recipe or have a diabetes friendly recipe that your family enjoys, please post in the comments below or email it to firstname.lastname@example.org to share with other type 1 families! You might even see them appear later on in the blog!
Moo Shu Vegetables
Makes 4 Servings
Active Time: 20 minutes
Total Time: 20 minutes
This vegetarian version of the classic Chinese stir-fry, Moo Shu, uses already-shredded vegetables to cut down on the prep time. Serve with warm whole-wheat tortillas, Asian hot sauce and extra hoisin if desired.
- 3 teaspoons toasted sesame oil, divided
- 4 large eggs, lightly beaten
- 2 teaspoons minced fresh ginger
- 2 cloves garlic, minced
- 1 12-ounce bag shredded mixed vegetables, such as “rainbow salad” or “broccoli slaw”
- 2 cups mung bean sprouts
- 1 bunch scallions, sliced, divided
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 2 tablespoons hoisin sauce, (see shopping tip below)
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Remove to a plate.
Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened and fragrant, 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring once or twice, until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat.
Serve it over Asian noodles or brown rice or wrap in whole wheat tortillas or rice paper wrappers.
Kick it up by adding a protein with tofu, chicken or shrimp or extra veggies like snow peas, red pepper or mushrooms and add some chili garlic sauce or sriracha for some kick!
Shopping Tip: Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket or at Whole Foods which carries a lower-sugar version.
Nutritional Facts (one serving)
171 calories; 9 g fat ( 2 g sat , 4 g mono ); 212 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 11 g protein; 4 g fiber; 328 mg sodium; 226 mg potassium.
This recipe was adapted from EatingWell.com.
To learn more about the JDRF Dallas chapter, visit our JDRF Dallas website!