Thursday, December 8, 2011

Moo Shu Beef Rolls

There is almost nothing better than Moo Shu Pork with Pancakes (rice tortillas) at my favorite local Chinese restaurant here in town.  Of course, I can't eat it very often because it has soy sauce (ie gluten) and is probably loaded with refined sugar.  I decided to make my own healthy moo shu version using thinly sliced top round steak as my "pancake."  I stuffed it with a cabbage, egg and green onion stir fry just like the original Northern Chinese meal.  The result was a wonderful beef roll packed with delicious Asian flavors.  This meal makes a ton (16 rolls!) so feel free to half or quarter the recipe if you are making it for only 1 or 2 people.  In less than 30 minutes, dinner is served!

Inside out moo shu:  a twist on my favorite classic Chinese dish!
Ingredients (serves 8):
3lb sliced top round (look for braciola/milanese beef)
sea salt and ground pepper
2tbs macadamia nut oil
2 large eggs, beaten (omega-3 enriched if you can find them)
1/2c sliced green onion, green and white parts (about 5)
3tbs minced fresh garlic
3tbs minced fresh ginger
 tbs sesame  oil
1/2 head cabbage, shredded
1/4c white wine vinegar
2tbs soy sauce (gluten free)
1tbs coconut aminos (omit or add more soy sauce if you don't have this)

(Note:  You can marinate your steak for an hour if desired.  Place it in a ziptop bag with a little vinegar, soy sauce and sesame oil.  I didn't marinate mine because I didn't have the time.  But it's a delicious option)
1. In a large skillet, heat 1tbs macadamia nut oil over medium high heat.  Add eggs and stir fry until soft scrambled.  Add onion, garlic, ginger, and sesame oil.  Cook another minute.  Add cabbage and stir well.  Add white wine vinegar, soy sauce, and coconut aminos and stir frequently until cabbage is soft and liquid is absorbed.
2. Meanwhile, make your beef rolls.  Pat meat dry with paper towels.  Cut each slice in half.  Season with sea salt and fresh ground pepper.  Place about 1/4-1/3c cabbage mixture in the center of each beef piece.  Starting at the narrow end of the meat, roll up filling it tightly.  Secure with toothpicks horizontally (like sewing it together) so you can place it seam side down when cooking.  Repeat with all of your beef slices.
3. Place a medium nonstick skillet over medium high heat.  Add a bit of macadamia nut oil over medium high heat.  Cook your beef rolls, seam side down, for about 4 minutes (or until cooked and deep brown).  Turn over and cook another 4 minutes.  I did them in batches of 4 (do as many at a time as your pan holds comfortably).  Drizzle with a little sesame oil and soy sauce if desired.  Serve hot.

Nutritional Information, as requested:
Serving size:  2 beef rolls with 1/3c cabbage mixture in each
Calories: 337
Carbs: 5.4grams
Fat: 11.5grams
Protein: 46.5grams

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