Celebrate Family Fun Month with Moo Shu Vegetable Wraps and an Edible Sailboat
Are you looking for ways to involve your kids more in the kitchen? Having some basic cooking know-how is a wonderful life skill to teach your kids. From toddlers to teens, there are creative ways to make helping in the kitchen entertaining and interesting. As August is Family Fun Month, we wanted to share how you and your kids can truly have fun with your food while keeping it healthy and delicious. Aviva Goldfarb, Founder and CEO of The Six O’Clock Scramble, shares a recipe below that has both kid and adult appeal. See her post on PBS Kitchen Explorers for how to make this adorable sailboat and more fun snacks for kids. Food can be tasty and amusing!
Moo Shu Vegetable Wraps
Prep + Cook Time = 25 minutes
Far East goes South of the Border with these sweet hoisin marinated vegetables, wrapped in tortillas. The kids can tuck the vegetables deep in their wraps so they’ll hardly know they’re eating something so healthy. If you prefer a meatier meal, you can add cooked chicken to the wraps with the rice and vegetables.
-1 - 1 1/2 cup white or quick-cooking brown rice
-2 Tbsp. canola or vegetable oil
-1/2 yellow or white onion, sliced into thin strips
-1 zucchini, cut lengthwise into quarters and thinly sliced
-1/2 red bell pepper, thinly sliced
-8 - 12 oz. sliced mushrooms
-2 scallions, thinly sliced
-4 Tbsp. hoisin sauce (a Chinese marinade and dipping sauce)
-6 whole wheat or white tortillas, or use corn tortillas for a gluten-free option
-1 1/2 cups cooked sliced chicken breasts (optional)
-1 - 3 tsp. Asian chili sauce, Tabasco, or other hot pepper sauce, for serving (optional)
Cook the rice according to package directions.
Meanwhile, in a large heavy skillet over medium-high heat, heat the oil. Add the onions and zucchini and cook, stirring frequently, while you chop and add the other vegetables. Stir in 2 Tbsp. hoisin sauce. Continue to sauté the vegetables for a few more minutes, stirring often, until they are tender but not mushy, 8 - 10 minutes total, from when you first added the onions and zucchini. (Meanwhile, prepare the smoothies, if you are serving them.) Remove the vegetables from the heat.
Put the tortillas on a microwave-safe plate, cover them with a damp paper towel, and heat them on high power for 1 - 2 minutes until they are very warm and soft.
At the table, lay a tortilla on each plate and brush a little hoisin sauce (about 1 tsp.) in the middle of it with the back of a spoon. Add a scoop each of the rice, vegetables, chicken (optional) and a few drops of hot pepper or chili sauce (optional). Wrap the tortillas burrito-style.
Scramble Flavor Booster: Spice it up by adding the Asian chili sauce or hot pepper sauce to the wraps.
Tip: Hoisin sauce is an Asian marinade with a pungent, sweet-spicy flavor. If you or your kids have never used hoisin sauce before, start with just a little. If you enjoy the taste, you can always add more.
Nutritional Information Per Serving (% based upon daily values)
Calories 280, Total Fat: 8g, 12.00%; Saturated Fat: 1g, 5.00%; Cholesterol: 0mg, 0.00%; Sodium: 480mg, 20.00%; Total Carbohydrate: 47g, 16.00%; Dietary Fiber: 5g, 20.00%; Sugar: 5g; Protein: 7g
About the Author:
Aviva Goldfarb is a family dinner expert who helps busy parents let go of all the stress at 6:00 and bring joy and good nutrition back to the dinner table. She is a mother of two and the author and founder of The Six O’Clock Scramble, an online dinner planning system and cookbook (St. Martin’s Press, 2006), and is author of “SOS! The Six O’Clock Scramble to the Rescue: Earth Friendly, Kid-Pleasing Meals for Busy Families” (St. Martin’s Press, 2010), which was named one of the best cookbooks of 2010 by on the Washington Post. She is also a weekly contributor to the Kitchen Explorers blog on PBSparents.org, and often appears on television, radio, and in magazines such as O, The Oprah Magazine, Real Simple, Working Mother, Kiwi, Every Day with Rachael Ray, Prevention, and many others. Visit her boards on Pinterest for tons of healthy food ideas and fun and healthy kid snacks. Follow @thescramble on Twitter and like the Facebook page.