Cody Casey
Moo goo gai pan is a Cantonese-style dish popular in the United States. It is a simple stir-fried dish with thinly sliced chicken, mushrooms, and vegetables. The dish is considered healthier than other Asian stir-fry options due to its use of tenderized meat instead of battered and fried meats, and a light sauce instead of sugar-packed sauces. However, the calorie count of moo goo gai pan can vary depending on the ingredients and cooking methods used. One recipe estimates the calorie count of a serving to be 308 kcal, while another source states that there are 575 calories in 454 grams of the dish, classifying it as a medium-calorie density food.
| Characteristics | Values |
|---|---|
| Calories | 575 calories per 454 grams |
| Carbohydrates | Medium |
| Proteins | Medium |
| Fats | High |
| Net carbohydrates | 4 grams per 100 grams |
| Calories in 1 cup | 308 kcal |
| Carbohydrates in 1 cup | 15 g |
| Protein in 1 cup | 39 g |
| Fat in 1 cup | 10 g |
| Saturated Fat in 1 cup | 2 g |
| Cholesterol in 1 cup | 96 mg |
| Sodium in 1 cup | 420 mg |
| Fiber in 1 cup | 2 g |
| Sugar in 1 cup | 1 g |
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What You'll Learn
Moo goo gai pan is a healthier alternative to other stir-fries
The dish is considered healthier due to its high proportion of vegetables and its use of thinly sliced chicken breast, which is a lean meat. The chicken is also not battered or fried, as is common in other Asian stir-fries. Instead, it is coated in a velveting mixture of cornstarch and egg whites, which gives it a tender texture while keeping the dish low in fat.
The sauce is typically light and savoury, made with ingredients such as chicken stock, soy sauce, sesame oil, and oyster sauce. This sauce is a healthier alternative to the sugar-packed sauces often used in other stir-fries. The dish is also often served with a side of rice, which can help to make it a more filling and satisfying meal.
In terms of nutritional value, a serving of moo goo gai pan (around 300-450 grams) contains around 300-575 calories, with a medium amount of carbohydrates, protein, and fat. It is important to note that the specific nutritional content can vary depending on the ingredients used and the proportions of the dish.
Overall, moo goo gai pan is a delicious and healthier alternative to other stir-fries, offering a balanced mix of protein, carbohydrates, and vegetables.
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The dish is an American-Chinese classic
Goo goo gai pan, or moo goo gai pan, is an American-Chinese classic. It is an English transliteration of the Cantonese dish "moh gu gai pin" or "móh-gū gāi-pin", which means "plate of chicken and mushrooms" or "mushroom chicken slices". It is a spin-off of a Cantonese staple dish and is a simple chicken and vegetable stir fry that is super flavorful and also on the healthier side. The American version of this dish typically has more vegetables and sauce.
The main ingredients in this dish are boneless chicken breasts and mushrooms. The chicken is cut into strips and dipped in cornstarch and egg white for a velveting effect, which makes the meat incredibly soft and tender. The mushrooms are usually white button mushrooms that are sliced into pieces. Canned button mushrooms also work. Finally, a handful of crunchy vegetables are added for texture, such as white chestnut, fresh snap peas, carrots, bamboo shoots, water chestnuts, bok choy, snow peas, shiitake mushrooms, and Chinese cabbage (Napa cabbage).
The sauce is light and savoury, and it is made by whisking together chicken stock, sugar, soy sauce, sesame oil, and cornstarch. The dish is typically served over rice or noodles.
A single cup of moo goo gai pan contains 308 calories, while a serving of 454 grams has 575 calories. The dish is considered to be medium in carbohydrates, medium in proteins, and high in fats.
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Chicken is cut into thin slices and dipped in cornstarch and egg white
Goo goo gai pan is a simple and flavorful dish that is quite easy to make. It is a classic Chinese-American stir-fried dish with thinly sliced chicken, mushrooms, and vegetables. The name comes from the Cantonese language, where "Móh-gū gāi-pin" means "plate of chicken and mushrooms".
The chicken in goo goo gai pan is cut into thin slices and dipped in cornstarch and egg white. This technique, known as "velveting", is what makes the chicken soft and tender. It is a crucial step in achieving the desired texture and preventing the thin slices of chicken from overcooking, becoming stringy, or turning tough.
To velvet the chicken, start by slicing boneless chicken breasts against the grain into thin strips. In a medium bowl, whisk together one egg white and one tablespoon of cornstarch until smooth. You can use a whole egg if you don't want to waste the yolk, but using just the egg white is typical and creates no difference in taste. Add the chicken slices to the mixture and toss to coat thoroughly. Allow the chicken to marinate for about 30 minutes.
After marinating, strain and discard any excess liquid from the chicken. The velveting process not only makes the chicken tender but also helps thicken the sauce and prevents the meat from drying out during high-heat cooking. This extra step is well worth it to achieve a restaurant-style texture in your goo goo gai pan.
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The sauce is light, savoury, and simple
Goo goo gai pan, or moo goo gai pan, is a Cantonese-style dish that has been Americanized. It is a simple stir-fried dish with thinly sliced chicken, mushrooms, and vegetables. The sauce is light, savoury, and simple, and it is what ties all the flavours together.
The sauce is made with sesame oil, low-sodium chicken broth, soy sauce, oyster sauce, Shaoxing wine, and cornstarch. It is whisked together in a small bowl and set aside while the rest of the dish is prepared. The light sauce is what makes this dish unique compared to other Asian stir-fry options, which typically have sugar-packed sauces. The savoury sauce also helps to make this dish healthier than other options.
The chicken is sliced into thin strips and coated in a mixture of cornstarch, egg whites, and oil. This is what gives the chicken its tender texture. The chicken is then cooked in a large skillet or wok over medium-high heat until it is golden. The vegetables are also cooked in a skillet or wok, and they are stirred occasionally until they are crisp-tender. The chicken and vegetables are then combined and cooked with a slurry of cornstarch, chicken stock, soy sauce, and sugar.
The dish is typically served over rice or noodles. It is a quick and easy dish to make, and it is a healthier alternative to other stir-fry options.
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It has 575 calories per 454 grams
Goo Goo Gai Pan is a dish with 575 calories per 454 grams. This equates to 120 calories per 100 grams, which is considered a medium calorie density food. The dish is also medium in carbohydrates and proteins, and high in fats.
With 4 grams of net carbohydrates per 100 grams, it should be consumed in moderation if one is following a Keto or Ketosis diet. The number of calories in a given food item is an important consideration when thinking about health and body composition.
The calorie content of Goo Goo Gai Pan is relatively high compared to other dishes, which may be a concern for those watching their weight. However, it is important to note that the dish also contains a good amount of protein, which can be beneficial for those looking to build or maintain muscle mass.
Furthermore, the fat content is also relatively high, which can be a concern for those watching their fat intake. However, it is important to remember that not all fats are unhealthy, and the type of fat present in the dish should be considered as well. Overall, Goo Goo Gai Pan can be a part of a balanced diet when consumed in moderation.
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Frequently asked questions
Goo goo gai pan is a simple stir-fried dish with thinly sliced chicken, mushrooms, and vegetables. It is the Americanized version of a Cantonese dish, which is typically made with chicken and mushrooms in oyster sauce.
Goo goo gai pan is considered a medium-calorie density food with 575 calories in 454 grams of the dish. It is medium in carbohydrates and proteins and high in fats. It is also relatively high in sodium, with 420mg per serving.
The main ingredients in goo goo gai pan are boneless chicken breasts, mushrooms, and vegetables. The chicken is cut into strips and coated in cornstarch and egg whites to create a velvety texture. Popular vegetable additions include carrots, bok choy, snow peas, bamboo shoots, and water chestnuts.
