Recipes for Diabetes: Moo Shoo Vegetables in Lettuce Leaves

by Dr. Julian Whitaker
Filed Under: Recipes, Sides and Sauces
Last Reviewed 02/06/2014

Traditional moo shoo is spooned into crepe-like pancakes but this version—which uses romaine leaves—is healthier and contains fewer carbohydrates. You can find this and other delicious diabetes-friendly recipes in my Reversing Diabetes Cookbook. moo shoo vegetables

Moo Shoo Vegetables in Lettuce Leaves
Serves 4

1 head romaine lettuce
1 tablespoon rice wine or dry sherry
1 tablespoon low-sodium soy sauce
1 teaspoon xylitol
1 teaspoon cornstarch
1/3 cup water
Olive oil spray
8 egg whites or 1 cup Egg Beaters or other egg white product
1 teaspoon extra-virgin olive oil
2 teaspoons grated gingerroot or 1 teaspoon ground ginger
2 cups cabbage, finely shredded
1 large carrot, shredded
6 green onions (with green tops), cut lengthwise into thin shreds
2 cups mushrooms, thinly sliced
½ cup canned bamboo shoots, drained and cut lengthwise into thin strips
½ cup canned water chestnuts, finely chopped
¼ cup hoisin sauce

Remove base from romaine and separate leaves, discarding damaged outer leaves. Wash, dry, and set aside.

In a small bowl, combine rice wine, soy sauce, xylitol, cornstarch, and water. Set aside.

Spray a medium nonstick skillet with olive oil and heat over medium heat. Add egg whites and cook like an omelet, lifting edges and allowing uncooked egg to run underneath. Cook until set, about three minutes. Remove from the skillet and cut into thin strips.

In a large nonstick wok or skillet, heat oil over medium heat. Add the ginger and stir-fry for 15 seconds. Add cabbage, carrot, and onions and stir-fry for two minutes. Add mushrooms and stir-fry for two more minutes. Add bamboo shoots, water chestnuts, and cooked egg, and continue to stir-fry for two more minutes. Stir in the soy sauce/cornstarch mixture and cook, stirring, as sauce thickens, another two minutes. Transfer to a serving bowl.

Serve with romaine leaves and hoisin sauce.

Nutritional information per serving (not including sauce): calories: 131; total fat: 2 grams; cholesterol: 0 mg; sodium: 298 mg; carbs: 18 grams; fiber: 7 grams; protein: 13 grams.
 

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