Moo Goo Gai Pan: Sodium Surprise

Moo goo gai pan is a popular dish with a high sodium content. It is an Americanised version of a Chinese chicken and mushroom stir-fry dish, often loaded with vegetables. The name translates to 'mushroom chicken slices' from Cantonese. The dish is typically made with chicken breast, sliced into thin strips and marinated in a mixture of oil, cornstarch and salt. This is then stir-fried with vegetables such as carrots, mushrooms, water chestnuts, snow peas and bamboo shoots.

The sauce is a key component, with recipes often including oyster sauce, coconut aminos or soy sauce, chicken broth, and Shaoxing wine.

Due to its high sodium content, some people choose to make a low-sodium version of this dish, which can be suitable for babies and toddlers.

How to make a low-sodium version

Moo goo gai pan is a popular American-Chinese dish, which is a version of a simple Cantonese stir-fry. It typically includes sliced or cubed chicken, white button mushrooms, and a variety of vegetables in a light white sauce.

Ingredients:

• 2 boneless, skinless chicken breasts, cut into thin strips
• 1 tablespoon water
• 1 tablespoon cornstarch, plus 2 teaspoons for the sauce
• A pinch of black pepper
• 2 tablespoons avocado oil, divided
• 1/2 cup thinly sliced carrots
• 1 1/2 cups sliced mushrooms (cremini or white button)
• 1 1/2 cups broccoli florets
• 1 (8-ounce) can bamboo shoots, rinsed and drained
• 1 (8-ounce) can water chestnuts, rinsed and drained
• 2 garlic cloves, minced
• 1 teaspoon honey or unsweetened applesauce
• 2 teaspoons coconut aminos or low-sodium soy sauce
• 1-2 teaspoons oyster sauce
• 1 teaspoon sesame oil
• 1/4 cup low to no-salt-added chicken broth

Method:

• Marinate the chicken: In a bowl, mix together water, cornstarch, and pepper. Add the chicken and toss to coat. Refrigerate for 30 minutes.
• Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add carrots and cook for 2-3 minutes.
• Add mushrooms and broccoli and cook for another 3-4 minutes. Then, add bamboo shoots and water chestnuts and cook for 3-4 minutes or until all the vegetables are softened.
• Remove the vegetables from the skillet and set aside. Wipe the pan clean.
• Add the remaining oil to the skillet and heat over medium-high heat. Lightly brown the garlic.
• Add the chicken to the pan and cook until cooked through.
• Add the vegetables back to the pan and heat for 1-2 minutes.
• Prepare the sauce: In a separate bowl, mix together honey or applesauce, coconut aminos or low-sodium soy sauce, oyster sauce, sesame oil, and chicken broth.
• Pour the sauce into the pan and cook until it thickens, about 30 seconds to a minute.

This low-sodium version of moo goo gai pan is perfect for those watching their sodium intake, especially babies and toddlers. Enjoy this flavorful and healthy dish!

The nutritional value of Moo Goo Gai Pan

Moo goo gai pan is a nutritious dish, packed with protein, vitamins, and minerals. It is a good source of vitamins A, B, C, and K, as well as calcium, iron, and potassium.

The dish is typically made with chicken, various vegetables, and a light sauce. The chicken provides lean protein, while the vegetables add important nutrients and fibre to the meal. Common vegetables used in moo goo gai pan include mushrooms, carrots, water chestnuts, snow peas, bamboo shoots, and cabbage. These ingredients contribute to the dish's overall nutritional profile, boosting its vitamin and mineral content.

The sauce in moo goo gai pan can vary but often includes oyster sauce, chicken broth, and Shaoxing wine. Oyster sauce adds a savoury umami flavour to the dish, while chicken broth contributes to the dish's protein content. Shaoxing wine, a type of Chinese rice wine, adds a unique flavour to the sauce.

In terms of macronutrients, moo goo gai pan offers a balance of protein, carbohydrates, and fats. The chicken and eggs are rich in protein, while the vegetables provide carbohydrates and dietary fibre. The dish also includes healthy fats, such as polyunsaturated and monounsaturated fatty acids, which are essential for overall health.

Moo goo gai pan is considered a healthier alternative to other Asian stir-fry dishes, as it typically does not include battered and fried meats or sugar-packed sauces. The dish is also gluten-free and soy-free, making it accessible to those with dietary restrictions.

The ingredients and their preparation

Moo goo gai pan is a Chinese-American dish that translates to literal"chicken with sliced mushrooms". It is a stir-fry dish with chicken, mushrooms, and vegetables in a savoury sauce.

Ingredients

The ingredients for moo goo gai pan can vary, but typically include:

• Chicken (usually boneless, skinless breasts or thighs)
• Mushrooms (sliced or whole)
• Vegetables: snow peas, carrots, water chestnuts, bamboo shoots, Chinese cabbage, broccoli, etc.
• Oil (olive, avocado, peanut, or vegetable oil)
• Cornstarch
• Chicken broth/stock
• Soy sauce
• Sugar (white or brown)
• Garlic
• Oyster sauce
• Sesame oil
• Rice wine
• Salt and pepper

Preparation

• Cut the chicken into thin slices or chunks. Some recipes call for freezing the chicken for 20-30 minutes beforehand to make it easier to slice.
• Marinate the chicken in a mixture of cornstarch, water, and pepper for 30 minutes. This technique, known as "velveting", makes the chicken extra tender.
• Heat oil in a wok or large skillet over medium-high heat.
• Add the chicken to the wok and cook until no longer pink. Remove from the wok and set aside.
• Add more oil to the wok if needed, and sauté the vegetables in batches, starting with the heartier ones like carrots and mushrooms. You may also add some water to help cook the vegetables.
• In a small bowl, whisk together the sauce ingredients: chicken broth, soy sauce, sugar, garlic, oyster sauce, sesame oil, cornstarch, and rice wine.
• Return the chicken to the wok and pour the sauce on top. Simmer until the sauce thickens.
• Add the vegetables back to the wok and toss with the sauce until heated through.
• Serve immediately, over rice if desired.

The origin of the dish

Moo goo gai pan is an Americanised version of a Cantonese dish. The name is an English transliteration of the Cantonese dish "moh gu gai pin", which means "plate of chicken and mushrooms". It is a chicken stir-fry that is thickened with cornstarch and paired with crunchy vegetables. The chicken is cut into strips and dipped in cornstarch and egg whites, which gives the meat a velvety texture. The dish is typically served with rice or noodles.

The Americanised version of the dish has more vegetables and a thicker sauce. It is also common to add a little soy sauce, and sometimes oyster sauce. The traditional version uses a thin white sauce made with chicken broth, scallions, ginger, and garlic.

The name "moo goo gai pan" is likely rooted in the Taishanese language, which is related to Cantonese but with notable differences in tones and pronunciation. Most early Chinese immigrants to the US came from the southwestern corner of the province of Guangdong, or Canton. This area was called Taishan or Toisan, and the English pronunciation of the dish's name was likely based on the Taishanese language.

Moo goo gai pan has been a common dish on Chinese restaurant menus in America since the 1800s when immigrant cooks were trying to feed other Chinese workers. It gained popularity among non-Chinese diners towards the end of the 1800s, when "broke New York artists" began to try Chinese food, sparking a trend.

How to make it vegetarian

Moo goo gai pan is a popular American-Cantonese dish that typically includes chicken and vegetables. To make it vegetarian, you can replace the chicken with plant-based protein sources such as Butler Soy Curls, tempeh, or jackfruit. Here is a step-by-step guide to making a vegetarian version of this classic dish:

Ingredients:

• 2 cups of rice of your choice
• 8 oz of Butler Soy Curls, tempeh, or jackfruit
• 3/4 cup "no chicken" vegetable broth
• 2 Tbsp vegan oyster sauce (or vegetarian stir-fry sauce)
• 1/8 tsp white pepper (optional)
• 8 oz of mushrooms, halved or quartered
• 2 carrots, peeled and sliced
• 1 white onion, roughly chopped
• 1 head of baby bok choy, sliced, keeping whites and greens separated
• 8 oz can of bamboo shoots, drained
• 8 oz can of water chestnuts, drained
• 3 cloves of garlic, minced
• 1 Tbsp fresh ginger, minced
• 2 Tbsp soy sauce
• 1 Tbsp rice vinegar
• 1 Tbsp cornstarch
• 1 Tbsp sesame oil
• 1 Tbsp mirin (rice wine)

Instructions:

• Cook the rice according to the package directions and set it aside.
• If using soy curls, place them in a bowl and heat 2 cups of water to a boil. Pour the boiling water over the soy curls and let them rehydrate for about 10 minutes. Drain, pat dry, and squeeze out the excess liquid.
• If using tempeh or jackfruit, cut it into bite-sized pieces. You can also marinate the tempeh or jackfruit in a mixture of coconut aminos, Sambal Oelek, and garlic, or soy sauce.
• Whisk together the soy sauce, rice vinegar, and cornstarch. Toss the soy curls, tempeh, or jackfruit with this mixture and set aside.
• Prepare the stir-fry sauce by whisking together the "no chicken" broth, soy sauce, vegan oyster sauce, mirin, sesame oil, white pepper, and cornstarch. Set aside.
• In a large skillet or wok, heat 2 Tbsp of oil over medium-high heat. Add the soy curls and stir-fry until well browned, about 5 to 6 minutes. Remove from the skillet and set aside.
• Return the skillet to medium-high heat with another 1 Tbsp of oil. Add the carrot, onion, and mushrooms. Stir-fry for 3 minutes.
• Add the snow peas and baby bok choy whites and continue to stir-fry for another 3 minutes.
• Add the baby bok choy greens, bamboo shoots, water chestnuts, garlic, and ginger. Stir-fry for an additional 2-3 minutes.
• Return the soy curls, tempeh, or jackfruit to the skillet. Whisk the stir-fry sauce again to ensure the cornstarch is dissolved, and pour it into the skillet. Cook and stir until the sauce is bubbling and everything is well coated, about 2 minutes.
• Serve over rice and enjoy!

Feel free to adjust the seasoning and vegetables to your taste. You can also add other vegetables such as broccoli, green onions, or snap peas. This vegetarian version of moo goo gai pan is a delicious and healthy option that the whole family can enjoy!

Frequently asked questions