In a Work
Moo Shu Chicken
3 teaspoons canola oil
½ cup fat-free egg substitute
1 pound chicken tenders, cut lengthwise into thin strips
⅛ teaspoon salt
3 garlic cloves, minced
1 tablespoon minced peeled fresh ginger
1 (1-pound) package coleslaw mix
⅓ cup hoisin sauce
2 tablespoons cider vinegar
8 (6-inch) whole wheat tortillas, warmed
1 Heat wok or large deep nonstick skillet over high heat until a drop of water sizzles in pan. Add 1 teaspoon of oil and swirl to coat wok. Pour in egg substitute and cook, without stirring, until set, about 1 minute. Transfer egg to cutting board; cut into thin strips.
2 Sprinkle chicken with salt. Add remaining 2 teaspoons oil to wok and swirl to coat pan. Add chicken to wok and stir-fry until cooked through, about 3 minutes. Add garlic and ginger; stir-fry until fragrant, about 30 seconds. Transfer to plate. Add coleslaw mix to wok; stir-fry until crisp-tender, about 2 minutes.
3 Return chicken to wok. Add hoisin sauce and vinegar; stir-fry until heated through, about 1 minute. Divide chicken mixture and egg strips evenly among tortillas; roll up to enclose filling.
PER SERVING (1 wrap): 238 Cal, 9 g Fat, 1 g Sat Fat, 0 g Trans Fat, 32 mg Chol, 371 mg Sod, 22 g Carb, 4 g Sugar, 3 g Fib, 16 g Prot, 43 mg Calc.
HEALTHY EXTRA
Add 1 small red bell pepper, chopped, to the wok along with the coleslaw mix in step 2.