Healthy Moo Shu Mushroom Wraps for Diabetics

Moo Shu Mushroom Wraps are a delightful and flavorful dish inspired by traditional Chinese cuisine. This recipe is tailored to be healthier for diabetics by incorporating low-carb ingredients and reducing added sugars. These wraps are perfect for a light lunch or dinner, offering a satisfying blend of textures and tastes.

Ingredients:

• 2 teaspoons sesame oil
• 4 large eggs, lightly beaten
• 1/2 pound sliced fresh mushrooms (shiitake or button)
• 1 package (12 ounces) of broccoli coleslaw mix
• 2 garlic cloves, minced
• 2 teaspoons minced fresh ginger
• 2 tablespoons rice vinegar
• 2 tablespoons reduced-sodium soy sauce
• 1 teaspoon Sriracha chili sauce (optional)
• 1 cup fresh bean sprouts
• 1/2 cup low-carb hoisin sauce (store-bought or homemade)
• 10 whole wheat or low-carb tortillas (6 inches), warmed
• 6 green onions, sliced

Instructions:

1. Prepare the Eggs: In a large nonstick skillet, heat 1 teaspoon of sesame oil over medium heat. Pour in the beaten eggs and cook, stirring, until they are thickened and no liquid egg remains. Remove from the pan and set aside.
2. Cook the Vegetables: In the same skillet, heat the remaining sesame oil over medium-high heat. Add the sliced mushrooms and cook until tender. Add the broccoli coleslaw mix, garlic, and ginger, and cook for an additional 1-2 minutes until the slaw is crisp-tender.
3. Add the Sauce: In a small bowl, mix the rice vinegar, soy sauce, and Sriracha (if using). Pour this mixture into the skillet and stir to combine. Add the bean sprouts and cooked eggs, and heat through.
4. Assemble the Wraps:Spread about 1 teaspoon of low-carb hoisin sauce over each tortilla. Layer with 1/2 cup of the vegetable mixture and sprinkle with green onions. Roll up tightly.

Air Fryer Moo Shu Mushroom Wraps

Ingredients:

• 2 teaspoons sesame oil
• 4 large eggs, lightly beaten
• 1/2 pound sliced fresh mushrooms (shiitake or button)
• 1 package (12 ounces) broccoli coleslaw mix
• 2 garlic cloves, minced
• 2 teaspoons minced fresh ginger
• 2 tablespoons rice vinegar
• 2 tablespoons reduced-sodium soy sauce
• 1 teaspoon Sriracha chili sauce (optional)
• 1 cup fresh bean sprouts
• 1/2 cup low-carb hoisin sauce (store-bought or homemade)
• 10 whole wheat or low-carb tortillas (6 inches), warmed
• 6 green onions, sliced

Instructions:

1. Prepare the Eggs: In a large nonstick skillet, heat 1 teaspoon of sesame oil over medium heat. Pour in the beaten eggs and cook, stirring, until they are thickened and no liquid egg remains. Remove from the pan and set aside.
2. Air Fry the Mushrooms: Preheat your air fryer to 375°F (190°C). Toss the sliced mushrooms with 1 teaspoon of sesame oil. Place them in the air fryer basket in a single layer and cook for 8–10 minutes, shaking the basket halfway through, until the mushrooms are tender and slightly crispy.
3. Cook the Vegetables: In a large skillet, heat the remaining sesame oil over medium-high heat. Add the broccoli coleslaw mix, garlic, and ginger, and cook for 1-2 minutes until the slaw is crisp-tender.
4. Add the Sauce: In a small bowl, mix the rice vinegar, soy sauce, and Sriracha (if using). Pour this mixture into the skillet and stir to combine. Add the bean sprouts and cooked eggs, and heat through.
5. Assemble the Wraps: Spread about 1 teaspoon of low-carb hoisin sauce over each tortilla. Layer with 1/2 cup of the vegetable mixture and sprinkle with green onions. Roll up tightly.

Using an air fryer to cook the mushrooms adds a delightful texture to these Moo Shu Mushroom Wraps while keeping the dish healthy and diabetes-friendly. Enjoy these wraps as a nutritious and delicious meal that helps manage blood sugar levels.

These Moo Shu Mushroom Wraps are not only delicious but also a healthier option for those managing diabetes. The combination of fresh vegetables, lean protein from the eggs, and the use of low-carb ingredients make this dish both nutritious and satisfying. Enjoy these wraps as part of a balanced diet to keep your blood sugar levels in check while indulging in a tasty meal. Bon appétit!

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