Category Archives: chicken

Flavorful Moo Shu Rolls


Moo Shu Rolls are really fun to eat, and for anyone on a high protein low carb diet, this is an appetizer for you. We use lean meats so in order to make the dish taste good you will need to make sure you add plenty of spice and flavor, and use a slow cooker that soaks up all the good juices. Moo Shu Rolls are fun to eat and a satisfying balance of salty sweet. The meat is a little salty, and the bibb lettuce provides a sweet crunch.

This recipe was adapted from this Slow Cook It recipe book.

Moo Shu Roll Ingredients:

1/2 pound ground lean beef (7% fat or less)
1/2 ground turkey (original recipe calls for pork–feel free to use either)
1 large portobello mushroom cap, finely chopped
1 small onion, finely chopped
5 garlic cloves, finely chopped
1/4 cup low-sodium chicken broth
2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1/2 teaspoon ground ginger
1/4 teaspoon five spice powder
20 Boston or Bibb lettuce leaves
3 carrots, shredded
10 thin scallions, sliced
5 radishes thinly sliced

You will need a slow cooker for this recipe.

Moo Shu Roll Directions

1. Combine beef, mushroom, onion, and garlic in a 5 or 6 quart slow cooker. Mix broth, soy sauce, vinegar, ginger and five spice powder in small bowl; pour over beef mixture. Cover and cook until flavors are blended and sauce is slightly thickened, 4-5 hours or 8-10 hours on low.

2. Spoon 1 generous tablespoon beef mixture in center of each lettuce leaf. Top each with about 1 tablespoon carrots, 1 tablespoon scallion and 1 tablespoon radishes; roll up.

I served this dish with a dollop of smoky hot grain mustard and the Trader Joe’s aoli mustard. You also might want to add a yogurt based sauce.

Per serving (2 rolls) about 94 calories, 3 g fat, 1 g Sat Fat, 0 g Trans Fat, 27 mg Chol, 144 mg Sod, 5 g carbs, 11 g Prot, 1 g Fiber.


Jamaican Jerk Chicken


Two weeks ago I was running around Lake Merritt and I smelled something amazing. A young man was eating chicken on the bench–and it wasn’t just chicken, it was Jamaican Jerk Chicken. The smell of that charred grilled chicken struck a chord with me. So much so that last night I made my own “rendition” of Jerk chicken.

There are quite a few recipes for Jerk chicken, and mine was probably a distant cousin of Jerk chicken, something made without dark rum (I didn’t have any in the house) but made with quite a few herbs–nothin too crazy or fancy. But enough to make a broiled chicken with a kick. I found this funny description of the origin of the name of Jerk chicken below.

The island of Jamaica is famous for its beautiful beaches, reggae music, Blue Mountain coffee, exotic fruits, and its cheerful people with their beautiful patois language. But, you haven’t tasted Jamaica until you’ve tried Jamaican Jerk, ya mon!

The term jerk is said to come from the word charqui, a Spanish term for jerked or dried meat, which eventually became jerky in English.

That being said, Jerk chicken is meant to be a little dry.

For my recipe, a variation of this traditional recipe, you will need:

  • 1/2 cup malt vinegar (or any rice vinegar)
  • 4 green onion tops, chopped
  • 1 Tbsp fresh thyme or 2 Tbsp fresh thyme leaves, chopped
  • 2 Tbsp olive oil
  • 2 teaspoons salt
  • 2 teaspoons freshly ground black pepper
  • 4 teaspoons ground cinnamon
  • 4 teaspoons ground nutmeg
  • 4 teaspoons ground ginger
  • chicken for two (amount will vary according to your appetite). I make extra (four breasts so we have enough for lunch the next day).
  • 1/2 cup lime juice
  • 1 Tbsp pepper
  • 1 Tbsp barbecue sauce


1. Clean your chickens and set them aside.
2. Put all ingredients in a bowl and place chicken breasts in the bowl.
3. Allow to sit in the fridge for 30 mins-overnight. The longer you allow the chickens to marinate, the softer and juicier the meat will be.
4. Put the oven on broil and when you are ready put your meat on foil in a heat safe pan of some kind.
5. Allow to cook for between 20 and 30 minutes depending on how cooked you like your meat.
6. Enjoy with some rice on the side.

Disclosure. My chicken lived up to its name, and when I opened the oven, it rolled off the rack onto the floor. What a jerk!