Moo Shu Vegetable Wraps
Far East goes South of the Border with these sweet hoisin marinated vegetables, wrapped in whole wheat tortillas. The kids can tuck the vegetables deep in their wraps so they’ll hardly know they’re eating something so healthy. If you prefer a meatier meal, you can add cooked chicken to the wraps with the rice and vegetables.
Ingredients
- 2 Tbsp. canola or vegetable oil
- 1 yellow or white onion quartered top to bottom and thinly sliced
- 1 zucchini cut lengthwise into quarters and thinly sliced (about 1 1/2 – 2 cups)
- 1/2 red bell pepper thinly sliced
- 8 - 12 oz. sliced mushrooms
- 2 scallions thinly sliced
- 4 Tbsp. hoisin sauce or use 2 Tbsp. soy sauce and 2 Tbsp. hoisin for less sweet flavor, sold with Asian foods
- 6 whole wheat tortillas (use wheat/gluten free, if needed)
- 1 1/2 cups cooked sliced chicken or tofu optional
- 1 - 3 tsp. Asian chili sauce Tabasco, or other hot pepper sauce, for serving (optional)
Instructions
- Heat a large heavy skillet over medium-high heat and when it is hot, add the oil.
- Add the onions and zucchini and cook, stirring frequently, while you chop and add the other vegetables except the scallions.
- After about 5 minutes, add the scallions and ½ the hoisin sauce. Continue to sauté the vegetables for a few more minutes, stirring often, until they are tender but not mushy, 15 minutes total from when you first added the onions and zucchini.
- Remove the vegetables from the heat.
- Put the tortillas on a microwave-safe plate, cover them with a damp paper towel, and heat them on high power for about 1 minute until they are very warm and soft.
- At the table, lay a tortilla on each plate and brush a little hoisin sauce (about 1 tsp.) in the middle of it with the back of a spoon. Add a scoop each of the vegetables, chicken or tofu (optional) and a few drops of chili or hot pepper sauce (optional). Wrap the tortillas burrito-style.
Slow Cooker Directions
- Combine 1 cup of rice, 2 cups of water, the onions, zucchini, bell peppers, mushrooms, scallions and hoisin sauce in the slow cooker, and cook on high for 3 - 4 hours or on low for 6 - 8 hours. If using cooked chicken, add it during the last 30 minutes of cooking. Serve as directed above. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Cook the rice, slice the onion, zucchini, bell pepper and scallions, slice the mushrooms, if necessary, slice the cooked chicken if using and refrigerate, or fully prepare and refrigerate the filling.
Scramble Flavor Booster: Spice it up by adding the Asian chili sauce or hot pepper sauce to the wraps.
Tip: Try not to be fooled into buying foods that you would otherwise overlook simply because the package is labeled "natural" (and is often designed to look “earthy”). The FDA doesn't currently have a definition of what "natural" means with the exception that these foods don't contain artificial colors or flavors. According to research, using the term "natural" is often a marketing strategy used by food manufacturers to get you to buy their products.
Nutritional Information Per Serving (% based upon daily values): Calories 235, Total Fat: 9g, 13%; Saturated Fat: 2g, 8%; Cholesterol: 0mg, 0%; Sodium: 442mg, 18.5%; Total Carbohydrate: 36g, 12%; Dietary Fiber: 5g, 20%; Sugar: 12g; Protein: 7g
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