The Authentic Moo Shu Gai Pan: A Tasty Chinese Dish

Moo goo gai pan is a popular Chinese-American dish, which is a spin-off of a Cantonese staple. The name is a direct translation of the Cantonese dish moh gu gai pin, meaning plate of chicken and mushrooms. The dish consists of chicken, mushrooms, and a variety of vegetables, stir-fried in a savoury sauce. It is known for its tender chicken pieces and glossy sauce, and is considered a healthier alternative to other Asian stir-fry options.

History and meaning of the name

Moo shu, mu xu, mu-shu, or moo shoo is a dish of northern Chinese origin and a staple of American Chinese cuisine. It is believed to have originated from Shandong and adapted into Beijing cuisine.

The dish contains scrambled eggs, whose yellow colour is reminiscent of the blossoms of the osmanthus tree, which is where the name of the dish is derived from. In Mandarin, the name of the dish is written as 木須／木须 (mùxū). The characters 木 (mù) and 須 (xū) mean "wood" and "whiskers" respectively.

There are two competing histories regarding how the name of this dish is written and explained. The first story interprets the name as 木犀肉 (mù xī ròu) in Mandarin, where 肉 (ròu) means "meat" and refers to the pork in the dish, while 木犀 (mù xī) refers to the sweet osmanthus tree, whose blossoms may be yellow or white. Scrambled eggs are reminiscent of the mixed yellow and white flowers, so this interpretation is a poetic way of referring to the scrambled eggs in the dish. Additionally, during Chinese Confucian death anniversary celebrations, the Chinese word for "egg" is avoided when referring to dishes containing eggs, so the word is substituted with the euphemism "sweet osmanthus".

The second interpretation of the name is 木須肉 (mù xū ròu) in Mandarin, where the characters directly translate to "wood whiskers pork". This interpretation may have come about due to haste, limitations of Chinese typewriters, or simply writing the wrong character with a similar pronunciation.

Two additional explanations of the name are believed to be examples of folk etymology. The dish may be named after a neighbourhood in Beijing called Muxidi (木樨地), or it may be called 苜蓿肉 (mùsù ròu) meaning "alfalfa meat".

Ingredients and preparation

Moo goo gai pan is a Chinese-American dish that is a stir fry of chicken and vegetables in a savoury sauce. The name translates to "chicken with sliced mushrooms" and the dish is a spin-off of a Cantonese staple.

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 chicken is usually cut into thin strips, but it can also be chopped into 1-inch chunks. Freezing the chicken breasts for 15-20 minutes before cutting can make this process easier.

The mushrooms are usually white button mushrooms, but other types such as shiitake or wood ear can be used. Canned button mushrooms work well, too.

A variety of crunchy vegetables are added for texture, such as white chestnut, fresh snap peas, carrots, bamboo shoots, water chestnuts, snow peas, and broccoli.

The sauce is a simple mixture of chicken broth, soy sauce, rice vinegar, oyster sauce, and sesame oil.

To prepare the dish:

• Marinate the chicken in a mixture of oil, cornstarch, and salt for at least 15-30 minutes.
• Heat oil in a wok or large skillet over medium-high heat.
• Sear the chicken for approximately 30 seconds on each side, then remove from the pan. The chicken will still be raw on the inside.
• Cook the vegetables in the same pan, starting with the garlic, ginger, and aromatics, followed by the carrots, mushrooms, and other vegetables.
• Return the chicken to the pan and add the sauce. Continue cooking until the sauce has thickened and the chicken is cooked through.
• Serve immediately with a side of rice and a sprinkle of sesame seeds, if desired.

Nutritional value

Moo goo gai pan is a Chinese-American dish that is a spin-off of a Cantonese staple. It is a hearty mix of chicken and mushrooms, usually served over rice or noodles. The name comes from the Cantonese "moh gu gai pin", which means "plate of chicken and mushrooms".

Moo goo gai pan is a stir-fry dish, so it is important to consider the type of oil used for frying, as this can affect the nutritional value. The dish is typically cooked in vegetable oil, which is high in polyunsaturated fats. These fats can help to lower cholesterol levels, but they are also susceptible to oxidation when heated, which can be harmful.

A 216-gram serving of moo goo gai pan contains 143 calories, with 5.2 grams of fat, 15 grams of protein, and 10 grams of carbohydrates. The dish is a good source of vitamins A, C, and K1, as well as calcium, iron, and potassium.

The protein content comes from the chicken, which is a good source of lean protein. Chicken is also a source of B vitamins, selenium, and phosphorus.

The dish contains a variety of vegetables, including mushrooms, bamboo shoots, water chestnuts, and broccoli. These vegetables provide dietary fibre, vitamins, and minerals. Mushrooms, in particular, are a good source of vitamin D, which is not commonly found in many foods.

The sauce in moo goo gai pan is typically a "white sauce", which means it is made without soy sauce. Instead, it is made with chicken stock, fresh ginger, garlic, and scallions. This sauce is a healthier alternative to soy-based sauces, as it is lower in sodium and provides the added nutritional benefits of ginger and garlic.

Overall, moo goo gai pan is a nutritious dish that offers a good balance of protein, carbohydrates, and healthy fats, as well as a variety of vitamins and minerals.

How to serve

Moo goo gai pan is typically served with rice, but it can also be served with noodles. It's a stir-fried dish, so it's best to serve it hot and fresh from the pan.

If you're serving moo goo gai pan with rice, it's best to use steamed rice. This will help to soak up the sauce and balance out the flavours.

If you want to make a complete meal, you can serve it with a side salad, such as a Chinese chicken pasta salad with sesame dressing, vegetable lo mein, or simple white rice.

You can also serve moo goo gai pan with other easy Chinese dishes, such as chicken chow mein or egg rolls.

If you have any leftovers, they can be stored in an airtight container in the refrigerator for up to four days. To reheat, simply stir-fry over medium heat until warmed through, ensuring the internal temperature of the chicken reaches 165 degrees Fahrenheit.

Variations

Moo goo gai pan is a dish with a lot of room for customisation, so there are many variations. The dish is a stir-fry of chicken and vegetables in a sauce, so the ingredients and cooking methods can be changed to suit individual tastes.

Vegetables

The vegetables used in moo goo gai pan can be changed to suit the preferences of the person preparing the dish. The vegetables typically used include:

• Mushrooms
• Bamboo shoots
• Water chestnuts
• Carrots
• Snow peas
• Broccoli
• Bok choy
• Cabbage
• Celery
• Bell peppers
• Scallions
• Onions

Chicken

The chicken used in the dish can be cut into thin strips or cubes. The chicken can also be marinated in a mixture of oil, cornstarch, and salt, or in a mixture of soy sauce, rice vinegar, and cornstarch. The chicken can also be "velveted" by dipping it in a mixture of egg whites and cornstarch before cooking, which makes the meat softer and more tender.

Sauce

The sauce used in moo goo gai pan can be made in a variety of ways, but typically includes:

• Chicken broth
• Soy sauce
• Oyster sauce
• Shaoxing cooking wine
• Cornstarch
• Sesame oil
• Brown sugar
• Hoisin sauce
• Rice vinegar
• Garlic

Vegetarian and Vegan Variations

Moo goo gai pan can be made vegetarian by substituting the chicken with tofu or leaving it out, using vegetable broth instead of chicken broth, and using vegetarian oyster sauce. It can be made vegan by using these substitutions and also swapping out the chicken broth for water.

Frequently asked questions