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Moo Goo Ghi Pan?
- Thread starter jpshaw
- Start date
Cook Chatty Cathy
New member
Jp just use no-salt soy sauce if you can find it. I am sure you could use fresh not canned sprouts from the vegetable isle and you'd find it just as good if not better than the restaurant version.
jpshaw
New member
I live in very rural north Louisiana. No-salt soy sauce is another one of those items I would have to have shipped in. I get my Featherweight baking powder and other low sodium foods from Healtyheartmarket but I don't see any low sodium soy sauce there.
jpshaw
New member
OK - This is what I'm going to try. I know that Moo Goo Gai Pan means "sliced chicken with mushrooms" and this has no mushrooms but I'm winging it here.
2 Boneless chicken breast 2 Tbs cornstarch
1 packet Splenda (sweetener) 1 onion, 1 stalk celery, 1 carrot, chopped
1 can (8 oz) waterchestnuts 1 tsp Herb-Ox chicken broth mix
2 Tbs Sherry (or cider vinegar) 2 cups water
1 1/2 cups cooked rice 1 tsp No-Salt (a substitute)
Thinly slice the chicken and boil in 1 3/4 cups water until tender. Add the other ingredients except the cornstarch and remaining water and simmer until the veggies are tender crisp. Mix the cornstarch with the remaining water and stir until thickened and stir this into the hopefully decent Moo Goo. Serve it over the rice and hope for the best.
I'll try to be creative in slicing the onion, celery and carrot so it will at least look like the real thing. If you guys see any flagrant flaws please let me know.
Sorry that my ingredients on the right side didn't line up but I had them that way but they jammed together when I pushed submit. When I push edit it shows them lined up. Push save and they squish back together.
2 Boneless chicken breast 2 Tbs cornstarch
1 packet Splenda (sweetener) 1 onion, 1 stalk celery, 1 carrot, chopped
1 can (8 oz) waterchestnuts 1 tsp Herb-Ox chicken broth mix
2 Tbs Sherry (or cider vinegar) 2 cups water
1 1/2 cups cooked rice 1 tsp No-Salt (a substitute)
Thinly slice the chicken and boil in 1 3/4 cups water until tender. Add the other ingredients except the cornstarch and remaining water and simmer until the veggies are tender crisp. Mix the cornstarch with the remaining water and stir until thickened and stir this into the hopefully decent Moo Goo. Serve it over the rice and hope for the best.
I'll try to be creative in slicing the onion, celery and carrot so it will at least look like the real thing. If you guys see any flagrant flaws please let me know.
Sorry that my ingredients on the right side didn't line up but I had them that way but they jammed together when I pushed submit. When I push edit it shows them lined up. Push save and they squish back together.
Last edited:
Mama Mangia
Super Moderator
Why not try this?
Soy Sauce Substitute
2 T Sodium Free Beef Bouillon
2 t Red Wine Vinegar
1 t Molasses
1/8 t Ground Ginger
ds Black Pepper
ds Garlic Powder
3/4 c Water
In small sauce pan, combine and boil gently uncovered about 5 minutes or til mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.
Yield: 8 Servings
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
Soy Sauce Substitute
2 T Sodium Free Beef Bouillon
2 t Red Wine Vinegar
1 t Molasses
1/8 t Ground Ginger
ds Black Pepper
ds Garlic Powder
3/4 c Water
In small sauce pan, combine and boil gently uncovered about 5 minutes or til mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.
Yield: 8 Servings
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
Mama Mangia
Super Moderator
It would work and it may change the food counts a bit.
The Ironic Chef
New member
Mama, I use a low sodium soy sauce too and find it taste so much better than regular soy sauce. I don't even use the regular any more.
The Ironic Chef
New member
Sis, they don't sell Kikoman down by you?
jpshaw
New member
Where I am there are very few low sodium products of any kind. What is the sodium content of Kikoman? I will see if I can order some if it's real low. Some of the few items that are listed as "low sodium" are actually quite high. Thats why I do most of my shopping in the produce section. NSA (No Salt Added) Del Monte diced tomatoes list as 50 mg per serving, which is actually 175 mg for each can added to a recipe. Two large tomatoes would run more like 16 mg for the same thing. Its the condiments that are my problem.
jpshaw
New member
I found the Kikoman in both the regular and "lower sodium". The regular was off the charts. It was 900+ per serving. The lower sodium was 575 mg per serving, which is about 10 times my acceptable level. I will just omit it, forget about the Moo Goo or use Mama's recipe for making Soy sauce but using Herb-Ox broth mix instead of the bouillon. Thanks for all the help though guys.
The Ironic Chef
New member
Sorry jpshaw. I know that the kikoman lite has about 40% less sodium than the regular soy and taste so much better. I didn't know what your acceptable levels where.
jpshaw
New member
My acceptable level is about 1500 mg per day. Breakfast is a bowl of oatmeal which means my other two meals need to be 700 mg or less, total. Thats why I am always looking for a lower level condiment or recipe. Mama Mangia has been a very big help. Has a recipe for just about every condiment there is. Congestive heart failure really ruins your diet guys. 
Mama Mangia
Super Moderator
May I please ask - you say you have oatmeal for breakfast -
Oatmeal Pancakes
A nice change for Sunday morning breakfast. (I met there are a lot of fathers who would like this on Father's Day)
1 1/4 c Skim Milk
1 c Quick Cooking Oats
1/2 c Egg Substitute
1/2 c Whole Wheat Flour
1 T Brown Sugar
1 t Cinnamon
1 T Sodium Free Baking Powder
Combine milk and oats in a bowl and let stand 5 minutes. Add egg substitute and mix well. Add remaining ingredients and stir until just blended. Cook on a hot griddle, turning when bubbles burst.
Yield: 6 Servings
Sodium Category: LowSodium
Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 6
--------------------------------------------------------------------------------
Amount Per Serving
--------------------------------------------------------------------------------
Calories 186
Calories from Fat 25
--------------------------------------------------------------------------------
% Daily Values *
--------------------------------------------------------------------------------
Total Fat 3 gr
Saturated Fat 1 gr
Polyunsaturated Fat 1 gr
Monounsaturated Fat 1 gr
Cholesterol 1 mg
Sodium 68 mg
Potassium 577 mg
Carbohydrates 31 gr
Dietary Fiber 4.2gr
Protein 10 gr 4%
3%
0%
3%
14%
10%
17%
--------------------------------------------------------------------------------
Vitamin A
Vitamin C
Calcium
Iron
11%
1%
22%
14%
--------------------------------------------------------------------------------
* Percent Daily Values are based on
a 2000 calorie diet
Applesauce Oatmeal
Easy to prepare. Just water, oatmeal, applesauce, raisins or Craisins and a bit of cinnamon. Add a tablespoon of brown sugar if if you want it sweeter.
Serves 2
Nutritional Information
Sodium Per Recipe: 13.7 mg
Sodium Per Serving: 4.559 5mg
Calories: 201.1
Protein: 4.693 g
Carbohydrate: 45.2 g
Dietary Fiber: 4.669 g
Total Sugars: 20.3 g
Total Fat: 2.031 g
Saturated Fat: .35 g
Monounsaturated Fat: .538 g
Polyunsaturated Fat: .67 g
Cholesterol: 0 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .038 g
Total Omega-6 FA: 0 g
Iron: 1.935 mg
Potassium: 339.9 mg
Sodium: 4.559 mg
Vitamin K: 2.709 mcg
Folic Acid: 0 mcg
•2 cups of water (trace)
•1 cup of unsalted Quick Quaker oats (about 80 grams) (2.4 4mg)
•1/2 cup golden raisins or cranberry raisins (9.9 mg)
•1/2 cup unsalted or homemade applesauce with sugar or Splenda (1.078 mg)
•1/2 teaspoon cinnamon (.299 mg
Over high heat, boil 2 cups of water in a small or medium sized saucepan. Before reaching boil add in raisins and applesauce. When water boils, add in 1 minute, zero sodium oatmeal. (Quaker Oats is a good product for this cholesterol lowering breakfast). Add in cinnamon now. You may add more cinnamon if you want to. Reduce heat to medium and stir for one minute. Remove from heat and cover. Set aside for about 3 to 5 minutes. Serve hot.
If using raw oats instead of ground or instant, cook oats over medium heat for about 5 to 7 minutes. Exchange raisins for dried cranberries for a very special flavor.
You can add a flavorful bite to your oatmeal by using a 1/2 cup of orange juice in place of 1/2 cup of the water. Also, you can replace raisins with cranberry raisins.own.
Oatmeal Pancakes
A nice change for Sunday morning breakfast. (I met there are a lot of fathers who would like this on Father's Day)
1 1/4 c Skim Milk
1 c Quick Cooking Oats
1/2 c Egg Substitute
1/2 c Whole Wheat Flour
1 T Brown Sugar
1 t Cinnamon
1 T Sodium Free Baking Powder
Combine milk and oats in a bowl and let stand 5 minutes. Add egg substitute and mix well. Add remaining ingredients and stir until just blended. Cook on a hot griddle, turning when bubbles burst.
Yield: 6 Servings
Sodium Category: LowSodium
Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 6
--------------------------------------------------------------------------------
Amount Per Serving
--------------------------------------------------------------------------------
Calories 186
Calories from Fat 25
--------------------------------------------------------------------------------
% Daily Values *
--------------------------------------------------------------------------------
Total Fat 3 gr
Saturated Fat 1 gr
Polyunsaturated Fat 1 gr
Monounsaturated Fat 1 gr
Cholesterol 1 mg
Sodium 68 mg
Potassium 577 mg
Carbohydrates 31 gr
Dietary Fiber 4.2gr
Protein 10 gr 4%
3%
0%
3%
14%
10%
17%
--------------------------------------------------------------------------------
Vitamin A
Vitamin C
Calcium
Iron
11%
1%
22%
14%
--------------------------------------------------------------------------------
* Percent Daily Values are based on
a 2000 calorie diet
Applesauce Oatmeal
Easy to prepare. Just water, oatmeal, applesauce, raisins or Craisins and a bit of cinnamon. Add a tablespoon of brown sugar if if you want it sweeter.
Serves 2
Nutritional Information
Sodium Per Recipe: 13.7 mg
Sodium Per Serving: 4.559 5mg
Calories: 201.1
Protein: 4.693 g
Carbohydrate: 45.2 g
Dietary Fiber: 4.669 g
Total Sugars: 20.3 g
Total Fat: 2.031 g
Saturated Fat: .35 g
Monounsaturated Fat: .538 g
Polyunsaturated Fat: .67 g
Cholesterol: 0 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .038 g
Total Omega-6 FA: 0 g
Iron: 1.935 mg
Potassium: 339.9 mg
Sodium: 4.559 mg
Vitamin K: 2.709 mcg
Folic Acid: 0 mcg
•2 cups of water (trace)
•1 cup of unsalted Quick Quaker oats (about 80 grams) (2.4 4mg)
•1/2 cup golden raisins or cranberry raisins (9.9 mg)
•1/2 cup unsalted or homemade applesauce with sugar or Splenda (1.078 mg)
•1/2 teaspoon cinnamon (.299 mg
Over high heat, boil 2 cups of water in a small or medium sized saucepan. Before reaching boil add in raisins and applesauce. When water boils, add in 1 minute, zero sodium oatmeal. (Quaker Oats is a good product for this cholesterol lowering breakfast). Add in cinnamon now. You may add more cinnamon if you want to. Reduce heat to medium and stir for one minute. Remove from heat and cover. Set aside for about 3 to 5 minutes. Serve hot.
If using raw oats instead of ground or instant, cook oats over medium heat for about 5 to 7 minutes. Exchange raisins for dried cranberries for a very special flavor.
You can add a flavorful bite to your oatmeal by using a 1/2 cup of orange juice in place of 1/2 cup of the water. Also, you can replace raisins with cranberry raisins.own.
Mama Mangia
Super Moderator
Chicken Cacciatore
Serves 6
6 split chicken breasts, skinned, all visible fat removed
2 tablespoons olive oil
1 clove garlic, minced
1 medium onion, chopped
2 tablespoons chopped green bell pepper
4 fresh tomatoes, peeled and chopped
1/4 cup dry white table wine
1/4 teaspoon rosemary
1 bay leaf
1/4 teaspoon basil
1/8 teaspoon freshly ground black pepper
Directions:
Rinse chicken and pat dry. Set aside.
Heat oil and garlic in large nonstick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside.
Add onion and green pepper to skillet, and sauté until tender. Pour off fat.
Return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat 30 minutes, or until chicken is tender.
Remove bay leaf before serving.
Serving suggestion: May be served over rice.
Nutritional information:
Calories: 232; Protein: 31gm; Carbohydrates: 5gm; Total Fat: 9gm; Saturated Fat: 2gm; Polyunsaturated Fat: 4gm; Monounsaturated Fat: 2gm; Cholesterol: 75mg; Sodium: 77mg; Potassium: 486mg; Calcium: 30mg
Serves 6
6 split chicken breasts, skinned, all visible fat removed
2 tablespoons olive oil
1 clove garlic, minced
1 medium onion, chopped
2 tablespoons chopped green bell pepper
4 fresh tomatoes, peeled and chopped
1/4 cup dry white table wine
1/4 teaspoon rosemary
1 bay leaf
1/4 teaspoon basil
1/8 teaspoon freshly ground black pepper
Directions:
Rinse chicken and pat dry. Set aside.
Heat oil and garlic in large nonstick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside.
Add onion and green pepper to skillet, and sauté until tender. Pour off fat.
Return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat 30 minutes, or until chicken is tender.
Remove bay leaf before serving.
Serving suggestion: May be served over rice.
Nutritional information:
Calories: 232; Protein: 31gm; Carbohydrates: 5gm; Total Fat: 9gm; Saturated Fat: 2gm; Polyunsaturated Fat: 4gm; Monounsaturated Fat: 2gm; Cholesterol: 75mg; Sodium: 77mg; Potassium: 486mg; Calcium: 30mg
Mama Mangia
Super Moderator
Sweet Potato Casserole
Serves 6
4 medium sweet potatoes
vegetable oil spray
1 tablespoon margarine
1/4 cup orange juice
2 tablespoons chopped walnuts
1/4 teaspoon nutmeg
Directions:
Cook whole sweet potatoes in boiling water 25 to 30 minutes or until tender.
Meanwhile, preheat oven to 375° F.
Lightly spray a 1-quart casserole dish with vegetable oil spray. Remove potatoes from heat and add to cold water until potatoes are cooled slightly. Peel and mash. Add remaining ingredients and mix thoroughly.
Place in casserole dish and bake uncovered 25 minutes.
Serve hot.
Nutritional information:
Calories: 116; Protein: 2gm; Carbohydrates: 20gm; Total Fat: 4gm; Saturated Fat: 1gm; Polyunsaturated Fat: 2gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 9mg; Potassium: 393mg; Calcium: 25mg
Serves 6
4 medium sweet potatoes
vegetable oil spray
1 tablespoon margarine
1/4 cup orange juice
2 tablespoons chopped walnuts
1/4 teaspoon nutmeg
Directions:
Cook whole sweet potatoes in boiling water 25 to 30 minutes or until tender.
Meanwhile, preheat oven to 375° F.
Lightly spray a 1-quart casserole dish with vegetable oil spray. Remove potatoes from heat and add to cold water until potatoes are cooled slightly. Peel and mash. Add remaining ingredients and mix thoroughly.
Place in casserole dish and bake uncovered 25 minutes.
Serve hot.
Nutritional information:
Calories: 116; Protein: 2gm; Carbohydrates: 20gm; Total Fat: 4gm; Saturated Fat: 1gm; Polyunsaturated Fat: 2gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 9mg; Potassium: 393mg; Calcium: 25mg
Mama Mangia
Super Moderator
Vegetable Medley
Serves 4
1 tablespoon margarine
2 medium yellow summer squash, sliced
1 medium zucchini, sliced
1 medium yellow onion, diced
3 medium fresh tomatoes, diced
1/2 cup frozen corn
1 clove garlic, minced
1/2 teaspoon basil
1/4 teaspoon freshly ground black pepper
Directions:
In large pan over medium heat melt margarine. Add squash, zucchini and onion. Sauté 3 to 4 minutes.
Add tomatoes, corn, garlic and seasonings and cook another 2 to 3 minutes.
Serve immediately.
Nutritional information:
Calories: 92; Protein: 4gm; Carbohydrates: 15gm; Total Fat: 3gm; Saturated Fat: 1gm; Polyunsaturated Fat: 1gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 15mg; Potassium: 642mg; Calcium: 45mg
Serves 4
1 tablespoon margarine
2 medium yellow summer squash, sliced
1 medium zucchini, sliced
1 medium yellow onion, diced
3 medium fresh tomatoes, diced
1/2 cup frozen corn
1 clove garlic, minced
1/2 teaspoon basil
1/4 teaspoon freshly ground black pepper
Directions:
In large pan over medium heat melt margarine. Add squash, zucchini and onion. Sauté 3 to 4 minutes.
Add tomatoes, corn, garlic and seasonings and cook another 2 to 3 minutes.
Serve immediately.
Nutritional information:
Calories: 92; Protein: 4gm; Carbohydrates: 15gm; Total Fat: 3gm; Saturated Fat: 1gm; Polyunsaturated Fat: 1gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 15mg; Potassium: 642mg; Calcium: 45mg
Mama Mangia
Super Moderator
Rice and Vegetable Pilaf
Serves 6
1 cup low-sodium chicken broth
1/2 cup long-grain rice
1 cup chopped fresh mushrooms
1 cup shredded carrots
1/2 cup chopped fresh parsley sprigs
1/4 cup sliced green onions, with tops
1/4 teaspoon freshly ground black pepper
Directions:
In a medium saucepan over high heat, bring chicken broth to a boil. Add rice and cover. Reduce heat and simmer 20 minutes.
Remove from heat and let stand 5 minutes. Stir in remaining ingredients. Return to low heat and cook another 5 minutes. Fluff with a fork and serve immediately.
Nutritional information:
Calories: 70; Protein: 2 gm; Carbohydrates: 15 gm; Total Fat: 0 gm; Saturated Fat: 0 gm; Polyunsaturated Fat: 0 gm; Monounsaturated Fat: 0 gm; Cholesterol: 0 mg; Sodium: 18 mg; Potassium: 175 mg; Calcium: 21 mg
Serves 6
1 cup low-sodium chicken broth
1/2 cup long-grain rice
1 cup chopped fresh mushrooms
1 cup shredded carrots
1/2 cup chopped fresh parsley sprigs
1/4 cup sliced green onions, with tops
1/4 teaspoon freshly ground black pepper
Directions:
In a medium saucepan over high heat, bring chicken broth to a boil. Add rice and cover. Reduce heat and simmer 20 minutes.
Remove from heat and let stand 5 minutes. Stir in remaining ingredients. Return to low heat and cook another 5 minutes. Fluff with a fork and serve immediately.
Nutritional information:
Calories: 70; Protein: 2 gm; Carbohydrates: 15 gm; Total Fat: 0 gm; Saturated Fat: 0 gm; Polyunsaturated Fat: 0 gm; Monounsaturated Fat: 0 gm; Cholesterol: 0 mg; Sodium: 18 mg; Potassium: 175 mg; Calcium: 21 mg
Mama Mangia
Super Moderator
Chef’s Dressing
Serves 16; 1 tablespoon per serving
1/3 cup no-salt-added tomato juice
1/3 cup vegetable oil
1/4 cup red wine vinegar
freshly ground black pepper to taste
1/2 teaspoon oregano
1/2 teaspoon dry mustard
1/4 teaspoon light soy sauce
Directions:
Place all ingredients in a jar with a tight-fitting lid. Shake vigorously until mixed thoroughly.
Place in a covered container and refrigerate. Use as needed.
Variation: Chef’s Dressing 1 with chives or scallions.
Prepare as directed above and add 2 tablespoons of finely chopped chives or scallions.
Nutritional information:
Calories: 42; Protein: 0gm; Carbohydrates: 0gm; Total Fat: 5gm; Saturated Fat: 1gm; Polyunsaturated Fat: 3gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 4mg
Serves 16; 1 tablespoon per serving
1/3 cup no-salt-added tomato juice
1/3 cup vegetable oil
1/4 cup red wine vinegar
freshly ground black pepper to taste
1/2 teaspoon oregano
1/2 teaspoon dry mustard
1/4 teaspoon light soy sauce
Directions:
Place all ingredients in a jar with a tight-fitting lid. Shake vigorously until mixed thoroughly.
Place in a covered container and refrigerate. Use as needed.
Variation: Chef’s Dressing 1 with chives or scallions.
Prepare as directed above and add 2 tablespoons of finely chopped chives or scallions.
Nutritional information:
Calories: 42; Protein: 0gm; Carbohydrates: 0gm; Total Fat: 5gm; Saturated Fat: 1gm; Polyunsaturated Fat: 3gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 4mg