Low carb

Create a light version of Moo Shu Pork at home

Create a light version of Moo Shu Pork at home

There is no “mooing” in Moo Shu Pork.

I haven’t eaten Moo Shu pork in years because wheat pancakes are part of the dish. If you’re unfamiliar with the dish, it’s a vibrant, sautéed mixture of scrambled eggs, pork (usually pork tenderloin), fresh bamboo shoots, scallions, and wine. of sweet rice mixed with dried and reconstituted wooden ear mushrooms and lily flowers of the day.

Wooden ear?


Wood ear, a black fungus commonly found on the bark of elderberries, adds a sweet yet distinctive flavor and appearance to any moo shu mash-up.

I found a recipe for Moo Shu Pork in the New York Times archives (cooking.nytimes.com/recipes/1018333-moo-shu-pork) which served as the basis for my moo shu.

What did I change? I gave up on making a sauce from scratch and opted for a bottled organic hoisin sauce. No chance I’ll ever find dried lilies in my local supermarket, so I left them out. Instead of pork tenderloin, I used organic ground pork and doubled the amount from 4 ounces to 8 ounces. As The New York Times suggested, I replaced a container of fresh mung bean sprouts with fresh bamboo shoots.

Wood ear mushrooms grow on trees. They add an earthy, nutty flavor to Asian dishes.
– Gettyimages.com


What did I keep? I already had some organic toasted sesame oil, garlic, sake and dried cobs on hand. I had posted them about six months ago for another Asian dish I was making. Perfect.

The almost magical change from ¼ cup of dried wooden ear mushrooms to 2 cups of reconstituted wooden ear mushrooms is amazing. Using a microwave-safe measuring cup and filtered water made them easy to reconstitute.

If I hadn’t had dried wooden ear mushrooms on hand, 4 ounces of thinly sliced ​​fresh shiitake mushroom caps would work fine.

Now, about those pancakes. A standard moo shu pancake provides 90 calories and 17 grams of carbs. A typical serving is two pancakes; that’s 180 calories and 34 grams of carbs. Not so good for this low carb guy.

My local farmers market solved this problem with a beautiful organically grown red leaf lettuce. Red leaf lettuce offers more flavor thanks to its vitamin K, vitamin A, anthocyanins, lutein and zeaxanthin (good for the eyes). Leaf lettuce contains almost no carbs and only 5 calories per cup, which is magic.

Ingredients you will need to make Don Mauer's version of Moo Shu Pork.

Ingredients you will need to make Don Mauer’s version of Moo Shu Pork.
– Courtesy of Don Mauer

Moo Shu Pork takes some time to prepare the ingredients. Cooking takes a little longer because almost all the elements are cooked quickly but separately and then combined at the end. This allows each ingredient to stand out and look appetizing. Also, no thickener, like cornstarch, is needed.

My Pork Moo Shu using fresh red leaf lettuce leaves turned out excellent. The filling tasted almost the same as the moo shu I ate at restaurants and saved 34 grams of carbs and nearly 200 calories.


• Don Mauer welcomes questions, comments and recipe makeover requests. Email him at [email protected]

Mauer Moo Shu Pork

2 tablespoons rice wine (like sake)

1 sachet of organic stevia

8 ounces ground pork (preferably organic)

½ tsp sea salt

¼ cup dried wood ear mushroom (often sold as “black mushroom”)*

1 small carrot, peeled, cored and cut into matchsticks

3 tablespoons toasted sesame oil, divided

2 garlic cloves, minced

3 large eggs lightly beaten

¼ cup finely chopped onion

1 container 5 ounces (net weight) (about 2 round cups) mung bean sprouts, well rinsed and drained

8 large leaves of red or green leaf lettuce, rinsed and drained

Hoisin sauce

In a small bowl, combine the rice wine and stevia. Put aside.

Place the dried wooden ear mushrooms in a 2-cup microwave-safe measuring cup and fill the cup with water to just above the 2-cup line. Place the mug in a microwave oven and microwave on high power for 2 minutes.

Remove from oven, stir and let stand for 30 minutes, or until soft and pliable. Drain the ear mushrooms, cut off the ends of the tough stems and cut them into thin strips. Put aside.

While the wooden ears are soaking, separate the ground pork into a small bowl, sprinkle with salt and work the pork together to mix the salt. Put aside.

Place a wok or large sauté pan over medium heat and when hot, add 1 tbsp sesame oil, add the garlic and sauté until fragrant, about 30 seconds. Add the eggs and scramble them, breaking them into small curds as they harden. When the eggs are barely cooked, scrape them into a large bowl, leaving no residue in the pan.

Return the pan or wok to high heat and add 1 tablespoon of oil. When hot, add the onion and ground pork and sauté, breaking up the pork until it loses its pink color. Transfer to the egg bowl.

Return the wok or skillet to high heat, add a little sesame oil and when hot, add the bean sprouts and sauté until hot but still very crispy. Transfer to the egg bowl.

Return the wok or skillet to high heat, add a little sesame oil and, when hot, add the carrots and porcini mushrooms and sauté 1-2 minutes until the carrots are slightly softened. Transfer to the egg bowl.

Return the wok or saucepan to medium-high heat, add the sweet wine and when it begins to boil, transfer everything from the egg bowl to the wok or saucepan; roll to combine.

Remove from the heat and transfer to a serving platter.

Serve with lettuce leaves and hoisin sauce.

To serve: drizzle a teaspoon of hoisin sauce along the stem of the leaf, spoon about half a cup of the pork mixture into the lettuce leaf and roll up.

For 4 people

* 4 ounces of sliced ​​fresh shiitake mushroom caps can successfully replace wooden ear mushrooms.

Nutritional values ​​per serving: 285 calories (65.8% fat), 20.8 g fat (4.9 g saturated fat), 5.8 g carbohydrates (4.6 net carbs), 3, 5 g sugars, 1.2 g fiber, 18 g protein, 202 mg cholesterol, 400 mg sodium.

Don Mauer