pasta - Moo Shu Veggies

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Moo Shu Veggies

 

Recipe By :Burt, Goldberg, and Rhodes

Serving Size : 8 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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10 ounces firm tofu -- diced and drained

Marinade:

1 clove garlic -- minced

1 tablespoon low-sodium soy sauce

1 tablespoon rice vinegar

1/2 teaspoon hot oriental chili sauce

1/2 teaspoon dark roasted sesame oil

1 tablespoon hoisin sauce

1 tablespoon (fermented Oriental) black bean sauce

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1 teaspoon peanut oil (or olive or canola)

1 clove garlic -- peeled and left whole

2 slices fresh ginger root

4 scallions -- shredded

1 clove garlic -- minced

1 teaspoon fresh ginger root -- grated

1 stalk celery -- julienned

1 cup shiitake mushrooms -- julienned

1 medium zucchini -- julienned

1 cup pea pods -- julienned

2 cups shredded carrots

1 package low fat ramen noodles -- crumbled

1/4 cup cilantro -- chopped

16 moo shu pancake wrappers* -- (2 packages) steamed

1/2 cup hoisin sauce for pancakes

 

Dice tofu into small dice and drain in a sieve to remove excess liquid.

 

Meanwhile, combine marinade ingredients. Place drained tofu into marinade, stir

to coat tofu. Set aside. This can be done a day ahead.

 

Heat the olive oil in a wok or large saute pan. Add whole garlic clove and

sliced ginger root. Press garlic and ginger into the pan to extract their juices

to flavor to flavor the oil. Remove and discard.

 

Add scallions, minced garlic and minced ginger, saute 2 to 3 minutes. Add the

ingredients the order they are written allowing 2 minutes between each addition,

starting with the celery and ending with the ramen noodles. It is important to

add stir fry ingredients gradually in order always to be working in a hot wok.

 

Add the marinated tofu including its marinade. Continue to stir fry until the

tofu and marinade are good and hot. Toss in the cilantro.

 

Just before serving. lightly steam the pancakes in a saucepan fitted with

steamer basket.

 

To assemble, spread each pancake with 1/2 teaspoon of hoisin sauce, place 1/3

cup of vegetables on top and wrap it up. (See illustration). Serve immediately

accompanied with a large bowl of steaming hot rice.

 

Makes 8 servings. *Moo shu pancake wrappers can be found in most oriental

markets, If unavailable, flour tortillas can be substituted, however, they are

not as good.

 

Nutrient calculations (per serving of two veggie rolls):

Calories 247, Total Fat 7 g. (Sat. 3 g.), Cholesterol 0 mg., Carbohydrate 40 g.,

Dietary Fiber 4 g., Protein 10 g., Sodium 245 mg., Calcium 46 mg., Iron 1.7 mg.

Exchanges: 2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat

 

 

 

 

 

Source:

" High Fit - Low Fat Vegetarian "

Copyright:

" 1996 ISBN #0-9649656-1-5 "

 

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Per Serving (excluding unknown items): 152 Calories; 2g Fat (10.9% calories from

fat); 7g Protein; 31g Carbohydrate; 6g Dietary Fiber; trace Cholesterol; 134mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0

Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0