Healthy Moo Shu Chicken Recipe

Moo shu chicken is a stir fry fish that has vegetables. And, of course, it’s delicious. But what about its nutritional benefits? Is it as nutritious as it is delicious?

moo shu chicken

Chinese food is popular for being healthy. These are usually low-fat and can be used if you are planning to lose weight. One of the most popular Chinese dishes that you might want to consider trying is moo shu chicken. Although it is usually high in fat, sodium, and calories, there are recipes that you can do to make it low in fat.

What is Moo Shu Chicken?

The first question that you should be asking yourself before trying this dish is what kind of food is it? It is a stir fry fish that has vegetables and chicken. You might be expecting that this dish is matched with rice, but it isn’t. In fact, it is usually combined with wraps, making it look like a taco.

Food Nutrition

Now that you know what a moo shu chicken is, let us proceed to its nutritional facts. Take note that this can only be an example of nutritional information of the dish. It will still depend on how much ingredients are used. In terms of calories, the average calorie that you can get from this food is around 750 to 1,140. This is because the regular food portion is large. So if you are planning to have a small calorie intake, you have the option to make a smaller portion of this dish.

You may even want to share it with your family and friends.

The good news is that Chinese food is known for having low saturated fat unlike other types of food. A single portion of this food already has around 31 to 46 grams of fat. Meanwhile, the saturated fat content should be around 6 grams.

Moo shu chicken also has sodium. In fact, it can give you around 4,350 milligrams which is equivalent to two days of the needed sodium requirement. The problem with this is that when you have too much sodium intake, you tend to have a higher chance of increasing your blood pressure.

Meanwhile, the Chinese dish can give you protein as well. It even has 100% of the needed protein intake which can be great for your body. Lastly, the food has carbohydrates. It is also considered a great source of fiber as it can give you 6 grams already in one serving. Another great news is that fiber is usually the one lacking if you are in a diet so eating this dish can be good for you.


Considering that you know the nutrients that you can get from moo shu chicken, and you have decided that it is great for your body, you should now know the different ingredients for this food. Take note of the following:

  • Olive oil
  • Soy sauce – be sure to use soy sauce that is reduced in sodium
  • Bean sprouts – you can use mung beans or any bean that is good for stir-fry
  • Cabbage
  • Green onions
  • Mushrooms – use those that are fresh shiitake
  • Ginger
  • Garlic
  • Celery
  • Chicken breast
  • Chinese Five Spice powder
  • Sesame oil

Once you have all the ingredients that you need. The next step is preparation. Be careful and make sure that you follow these instructions to achieve a delicious meal.

  1. First, combine all the marinade ingredients. Once you are done, you can add the chicken into the mix. Then coat the mix to the chicken.
  2. After adding the mix to the chicken, you now proceed to the vegetables. Make sure to prepare these as well as the garlic and ginger.
  3. Then, slowly heat your skillet. Be sure that the skillet will be in the medium to high heat. Use olive or vegetable oil. Once the oil is hot enough, you will put the chicken and stir-fry it. If the chicken is already cooked, remove it from the pan.
  4. Place the vegetable oil, garlic, ginger, and celery and saute these. You can do this for a minute.
  5. Then, add bean sprouts, cabbage, onions, and mushrooms. After a minute or so, add the chicken and soy sauce into the mix.
  6. Once all the ingredients are cooked, you are done!

There can be instances wherein you will not be able to find all the ingredients. When this happens, you can use substitutions. For example, in case there is no chicken available, you can use pork. For cabbage, you can switch to coleslaw mix. Lastly, for the wrapper, you can go for tortillas or even lettuce leaves.

Moo shu chicken recipe is a good dish if you are looking for food that you can easily cook. You will not have a hard time looking for its ingredients as these can be usually found on your fridge. There are even substitutions that you can use in case you really do not have the required ingredients.

Benefits You Can Get

Aside from those, this Chinese dish can give you a lot of nutrients. It is even a great source of fiber that can help you in controlling your hunger, lowering your tendency of having heart disease, and preventing constipation. A single serving of this food can also give you the required protein amount by your body. One serving is equivalent to up to 63 grams.

You can also get sodium, calories, and fats from this dish. Just take note that the nutrients that you can get will still depend on the serving. But if you want to be safe, it is best that you eat a small serving as too much sodium is not good for you. One serving of moo shu chicken can give you 4,350 milligrams of sodium wherein you should only have 2,300 milligrams per day.

All in all, it is no doubt that moo shu chicken is a recommended dish for people of all ages. Even if you are in a diet, you will not be scared to eat it as there can be substitutions to make it low in carbohydrates. You will also benefit from its health benefits. So what are you waiting for? Take note of its ingredients and start cooking!

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