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Healthy Mediterranean Cooking at Home

Category Archives: stir fry

Mu (or Moo) Shu is a dish of northern Chinese origin and it is believed to have first appeared on the menus of Chinese restaurants in the United States in the 1960s.

In its traditional Chinese version, moo shu pork (木须肉 / mùxūròu) consists of sliced pork tenderloin, cucumber, and scrambled eggs, stir-fried in sesame or peanut oil together with thinly sliced wood ear mushrooms (black fungus) and enokitake mushrooms. One of the first restaurants in Manhattan to serve the dish was Pearl’s, one of the best known New York City Chinese restaurants at the time. A 1967 article in The New York Times states that another of the first restaurateurs to serve the dish in Manhattan was Emily Kwoh, the owner of the Mandarin House, Mandarin East, and Great Shanghai restaurants.

At the time of its introduction, the dish was prepared in a traditional manner, but, as wood ears and daylily buds were scarce, a modified recipe was developed. In this modified recipe, which gradually came to be the norm in North America, green cabbage is an ingredient, along with scrambled eggs, carrots, scallions, and bean sprouts, along with lesser amounts of daylily buds and wood ear mushrooms. The American version is more like the filling for Chinese Spring Rolls. Shiitake mushrooms, bok choy, snow pea pods, bell peppers, onions, and celery are sometimes also used, and dry sherry is often substituted for the huangjiu.

Although most commonly made with pork, the same basic dish can be prepared by substituting another meat or seafood. Many Chinese families use chicken but shrimp and beef are less common in home cooking. The dish is served with rice or noodles and soft tofu in China. In America, the dish is served with hoisin sauce and several warm, steamed, thin, white tortilla-like wrappers made of flour, called “Mandarin pancakes”; these are similar to those served with Peking Duck.

Now, here is my version:

Ingredients

Marinade
3 tablespoons reduced sodium soy sauce or coconut aminos
1 tablespoon sesame oil
1 clove garlic, grated
1 teaspoon grated fresh ginger
1/2 teaspoon Chinese Five Spice powder
1 pound chicken breasts, cut into ½-inch strips

Stir-fry
2 medium stalks celery, thinly sliced
3 cloves grated garlic
1 tablespoon grated fresh ginger
6 ounces fresh shiitake mushrooms, sliced into ½-inch strips
1 cup sliced green onions (scallions)
4 cups sliced cabbage (½-inch strips)
8 oz can Bamboo shoots, drained
1 cup bean sprouts (mung beans for stir-frying)
1 tablespoon soy sauce
1 tablespoon peanut oil
Chinese Pancakes, recipe below

Directions

Mix together the marinade ingredients in a medium bowl, add the chicken, and mix to coat. Prepare the vegetables, and grate the ginger and the garlic so everything will be ready when it is time to cook.

Heat a large skillet over medium-high heat with the oil. When the oil is hot, add the chicken, and stir-fry until just cooked through, probably 3 to 4 minutes depending on how thick you cut the chicken. Remove the chicken from pan to a bowl.

Add the celery, ginger, and garlic to the skillet. Saute for one minute.

Add the rest of the vegetables in the following order: mushrooms, green onions, cabbage, bean sprouts, bamboo shoots, stir-frying for 1 to 2 minutes after each addition:

Add the soy sauce and the chicken. Toss to combine. Serve with warm Chinese pancakes and hoisin sauce.

Chinese Pancakes

Options for the Pancakes:
Use regular, low carb or gluten-free tortillas
Make Crepes – regular, low carb or gluten-free
Or make authentic Chinese Mandarin Pancakes

Mandarin Pancake Ingredients
1½ cups flour
Pinch of salt
2/3 cup boiling water
1 teaspoon oil

Directions

Mix the flour and salt in a heatproof bowl. Pour the boiling water into the flour mixture and use chopsticks or a spatula to mix until a dough ball forms. Once it is cool enough to handle, knead the dough for 8 minutes until smooth, adding flour if the dough is too sticky. Cover with plastic and allow the dough to rest at room temperature for at least 1 hour.

Roll the dough into a cylinder and cut into 12 equal pieces. Form each piece into a dough ball, then flatten them out into a small disc about 2 inches in diameter. Lightly brush all areas of 6 of the discs with oil. Layer the remaining 6 discs over the 6 oiled discs so you have 6 pieces, each composed of 2 discs.

Use a rolling pin to roll the discs into 7-inch circles, turning the pancakes frequently so both of the dough discs are rolled into the same size.

Heat a wok or frying pan over medium-low heat, and place one pancake in the pan. After 30 to 45 seconds, you should see air pockets begin to form between the two pancakes. Flip the pancake; it should be white with just a couple of faint brown patches. Any more than that, and they are overcooked. After another 30 seconds, the air pockets should be large enough to separate the two pancakes. Remove the pancake to a plate, and let it cool for another 30 seconds. Now carefully pull apart the two pancakes at the seams. Place finished pancakes onto a plate and cover with a warm kitchen towel. Repeat until all the pancakes are done.

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There are many styles of cooking in China. Each style has a distinct taste and flavor. As a general rule, rice is a main staple food in southern China, as the warmer and wetter south makes it more ideal for its growth. On the other hand, dumplings and noodles are more commonly consumed in the drier, colder north.

Sichuan and Hunan cuisines are hot and spicy.
Anhui and Fujian cuisines include wild plants and animals from the mountains.
Guangdong (Cantonese), Fujian, Zhejiang, Jiangsu feature sweet and light flavors with ingredients such as sugar, salt, soy sauce, rice wine, cornstarch, vinegar, scallions and sesame oil.
Shandong Cuisine is salty with a lot of seafood.

The recipe I created below is based on several Cantonese Chinese recipes that I like. I wanted to keep it on the healthy side and feature lots of vegetables in the stir-fry. I did not make it spicy so that the vegetables would be the star. Feel free to add more spice if you prefer hot and spicy Asian foods.

Coconut aminos is a sauce made from coconut sap. It is a dark, rich, slightly sweet, slightly salty sauce. It resembles a light soy sauce or tamari, but it is soy free and gluten-free – making it a perfect replacement ingredient. Arrowroot powder has less carbs than cornstarch and is a good substitute for thickening a sauce.

Egg Drop Soup

In Chinese cuisine, egg drop soups have a thinner consistency than most common Western versions. Depending on the region, they may be garnished with ingredients such as tofu, scallions, bean sprouts and corn.

Serves: 4 (1 cup servings)

Ingredients

4 cups low sodium chicken stock
2 tablespoons cornstarch or arrowroot powder
1 clove garlic, finely grated
½ tsp fresh ginger, finely grated
2 tablespoons tamari, soy sauce, or coconut aminos
3 eggs, beaten
2 green onions, thinly sliced (for garnish)
1 teaspoon sesame oil
Salt, to taste

Directions

In a medium pot, whisk together the chicken broth, cornstarch, garlic, ginger and soy sauce. Heat over medium-high heat and bring to a boil. When the soup reaches a boil, turn off the heat.
Slowly whisk the beaten eggs into the soup. Let the soup sit 2 minutes for the eggs to finish cooking. Return the soup to the stove and heat over very low heat. Do not boil. Taste the broth and add salt, if desired. Stir in the sesame oil and green onions and serve.

Chinese Noodle Stir-Fry

I used a combination of spiralized vegetables to decrease the amount of carbs in this recipe. You may use 8 oz of fresh Chinese noodles if you do not want to add the spiralized zucchini and carrot noodles. I used leftover pork roast in this recipe.
.
2 servings. This recipe is easily doubled.

Ingredients

Stir-Fry Sauce

2 tablespoons soy sauce or coconut aminos
2 teaspoons unseasoned rice vinegar
1 tablespoon oyster sauce
1 teaspoon fish sauce
½ teaspoon toasted sesame oil
½ teaspoon crushed red pepper flakes
1 tablespoon arrowroot or cornstarch powder

Stir-Fry

2 tablespoons peanut oil or cooking oil, divided
1 medium zucchini
1 large carrot
4 oz fresh Chinese noodles
3 garlic cloves, minced
1 tablespoon grated fresh ginger
1 red bell pepper, thin sliced
1 cup sliced cabbage
4 whole scallions cut diagonally into ½-inch segments
½ lb cooked pork, chicken or beef, sliced into matchstick pieces
Kosher salt

Directions

Bring about 3 cups of water to a boil and pour over the fresh Chinese noodles. Set aside while you cook the other ingredients.
Combine the ingredients for the stir-fry sauce and set aside.
Cut the zucchini and carrot into noodles with a spiralizer. Set aside.


Heat 1 tablespoon oil in a large skillet on medium high heat. Add the zucchini and carrot noodles. Sprinkle with ¼ teaspoon Kosher salt. Stir fry 2-3 minutes and remove them to a bowl.

Heat the remaining 1 tablespoon of oil and add the ginger and garlic, cook until for 30 seconds.
Add the bell pepper, scallions and cabbage. Cook until the vegetables are tender, about 2 minutes.


Add the pork and the stir-fry sauce. Cook until thickened. Drain the fresh noodles and add them to the skillet along with the zucchini and carrot noodles. Stir-fry for a minute or until all the ingredients are hot. Serve in bowls.


A few weeks back I shared with you my initiation into spiralizing vegetables as part of my goal to add more vegetables to my family’s diet. I made an Italian Scampi dish then, and tried a few more Italian dishes after that. All good. This week, I am thinking Asian – Japanese style – and created a teriyaki beef tenderloin steak and stir fried vegetable combination. Give it a try. this recipe is for two servings. It can be doubled or tripled.

Zucchini Noodle Stir Fry

The sauce really needs the heat from the red pepper flakes to make a rounded sauce. Try not to leave it out.

Ingredients

Stir-fry Sauce
2 tablespoons fresh cilantro, finely chopped
2 teaspoons rice vinegar
2 teaspoons sesame oil
1 tablespoon soy sauce
1 tablespoon dry sherry or Chinese rice wine
1 tablespoon oyster sauce
1 clove garlic, minced
3/4 teaspoon crushed red pepper flakes
1 tablespoon packed brown sugar

Vegetables
2 medium zucchini, spiralized
Half of a large red bell pepper, stemmed, seeded and cut into very thin strips
Half yellow onion, sliced thin
1 small carrot, shredded
1 teaspoon grated fresh ginger
1 tablespoon peanut oil

¼ cup water
1 teaspoon cornstarch

Directions

In a mixing bowl, combine the stir-fry sauce ingredients and set aside.

Whisk together the water and cornstarch in a small bowl; set aside.

Heat 1 tablespoon peanut oil in a large skillet or wok. Add ginger, bell peppers, carrot and onion.

Cook, stirring occasionally, until vegetables are crisp-tender, about 4 minutes.

Add the cornstarch mixture to the skillet and cook, stirring constantly, until sauce has thickened, about 30 seconds.

Add zucchini noodles and stir just until hot.

Teriyaki Beef

Ingredients

Teriyaki Sauce

Ingredients

1 cup water
1/3 cup soy sauce
3 tablespoons mirin (Japanese wine)
1 tablespoon cornstarch (dissolved in ¼ cup water)
1 tablespoon sesame oil
4 tablespoons brown sugar (adjust sweetness according to your liking)
1/2 teaspoon freshly ground black pepper
2 slices ginger
2 cloves garlic (minced)
1/2 onion (small, don’t chop)

Steak

2 beef tenderloin steaks (1 inch thick about 4 oz each)
1 tablespoon sesame oil
1/4 cup store-bought or homemade teriyaki sauce (recipe above)

Directions

Teriyaki Sauce

In a saucepan mix together water, soy sauce, mirin, sesame oil, brown sugar, black pepper, ginger, garlic, onion (don’t chop) and bring to a boil.

Once boiling, add cornstarch mixture, simmer until the consistency is thick.

Remove ginger and onion from the sauce and set aside to come to room temperature.

When cool, pour ¼ cup teriyaki sauce over the steaks and let marinate for about one hour..

Beef Tenderloin

In a small heavy skillet, heat the sesame oil.

Cook the beef steaks for 3 minutes on each side.

Place on a plate and let the steaks rest for 5 minutes. Serve with the stir-fry vegetable dish.


I remember my years living up north and the wonderful Asian restaurants we had in our area. Missing those dishes, I have been tinkering with recipes and sauces to create some of the tastes I remember. This recipe turned out with the taste I was looking for, especially with the combo of grilled meat and deliciously seasoned vegetables and noodles. Give it a try. It has great flavor.

Asian Grilled Pork Kebabs

4 servings. This recipe may be doubled.

Ingredients

1 (12-ounce) pork tenderloin, trimmed of fat and cut into 1-inch chunks
Marinade
½ teaspoon kosher salt
1 tablespoon packed brown sugar
1 tablespoon sweet Sriracha sauce
1 tablespoon sweet soy sauce
1 teaspoon cornstarch
1 teaspoon Sambal owlet chili paste

Directions

Mix the marinade ingredients together in a glass dish.

Add the pork and mix well. Cover and refrigerate for several hours.

When ready to grill, thread the pork onto two 12-inch metal skewers, leaving 1/4 inch between pieces. Reserve the marinade in the dish.

Spray both sides of the meat generously with vegetable oil spray.

Turn all grill burners to high, cover, and heat the grill until hot, about 15 minutes. Leave the primary burner on high and turn off the other burners.

Clean and oil the cooking grate. Place the skewers on the hot side of the grill and cook the pork until well charred, 3 minutes.

Turn the skewers, brush with the reserved marinade mixture, and continue to grill until the second side is well charred and the meat registers 140 degrees on an instant read meat thermometer, 3 minutes longer.

Transfer the pork to a platter, tent loosely with aluminum foil, and let rest while the stir fry vegetables are prepared

Stir Fry Sauce

Ingredients

1/4 cup sweet soy sauce
1/4 cup oyster sauce
2 tablespoons Chinese wine (or dry sherry)
2 tablespoons cornstarch
2 tablespoons sesame oil
1 tablespoon honey
1/2 teaspoon ground white pepper

Directions

Combine ingredients for the stir fry sauce in a jar and shake to combine. Store in the refrigerator until ready to use.

Asian Stir Fried Vegetables and Noodles

Ingredients

2 tablespoons peanut oil
2 cups Chinese fresh noodles
Stir Fry Sauce, recipe above
2 tablespoons water
1 garlic clove, minced
1/2 teaspoon finely chopped ginger
12 oz broccoli florets, cut into smaller florets
1 1/2 cups shredded carrot
3 scallions, sliced

Directions

Place the noodles in a bowl and pour boiling water over them to cover. Let sit in the hot water until ready to add to the stir fry.

Heat the peanut oil in a large skillet over high heat. When the oil is hot, add the garlic and ginger followed by the broccoli.

Stir fry until the broccoli florets are tender. Add the shredded carrots and stir for a minute or two.

Remove the skillet from the heat.

Drain the noodles and add them to the skillet. Stir in the stir fry sauce and water.

Return to the heat, gently toss for 1 minute to heat through the noodles and for the sauce to thicken. Add the scallions. Stir.

Pour onto a serving platter and top with the grilled pork to serve.



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