Chinese cuisine is known for its diverse flavors, rich history, and variety of dishes. However, if you’re conscious about eating healthy, you might wonder which Chinese food options are best for your diet. While Chinese food can often be high in sodium, sugar, and oil, many traditional dishes can be nutritious and beneficial when chosen carefully.
In this article, we will explore the healthiest Chinese foods to order, considering different aspects such as low calories, high nutritional content, and balanced ingredients. By the end, you’ll have a clear idea of what to look for when ordering healthier Chinese meals.
1. Steamed Dishes: A Healthier Cooking Method
Steamed dishes are an excellent option for those looking to enjoy Chinese food without excess oils or fats. Steaming helps retain the natural flavors and nutrients of the ingredients without the need for unhealthy cooking methods like deep frying.
Steamed Dumplings: Dumplings are a classic Chinese appetizer, and when steamed instead of fried, they become a much healthier option. Filled with vegetables, shrimp, or lean meats like chicken, they are low in calories and packed with nutrients. Opt for vegetable or shrimp dumplings for even lower fat content.
Steamed Vegetables: Steamed broccoli, bok choy, or snow peas are simple yet nutrient-dense sides. They are rich in fiber, vitamins, and minerals and contain minimal calories. Pairing steamed vegetables with your main dish can help balance the meal and increase your intake of essential nutrients.
SEE ALSO: How to Make Chinese Rice Dumplings (Zongzi)
2. Choose Stir-Fried Vegetables Over Deep-Fried Options
Stir-frying is a common method in Chinese cooking, but how it’s done matters. Dishes that are stir-fried with little oil and lean proteins or vegetables are healthier choices.
Stir-Fried Mixed Vegetables: A simple dish like stir-fried mixed vegetables can be a great way to get a variety of nutrients. Vegetables such as bell peppers, carrots, broccoli, and snow peas are rich in fiber, vitamins, and antioxidants. Ask for your stir-fry to be made with less oil or opt for dishes that feature a light sauce.
Stir-Fried Tofu with Vegetables: Tofu is a fantastic plant-based protein that absorbs the flavors of the sauces and seasonings it’s cooked with. Stir-fried tofu with vegetables is low in saturated fats and can be a good source of protein, calcium, and iron, especially for vegetarians or those looking for plant-based options.
3. Opt for Lean Proteins: Chicken, Fish, and Shrimp
When choosing protein in Chinese dishes, opt for leaner options like chicken, fish, or shrimp instead of fatty meats like pork or beef. Lean proteins are lower in saturated fats and calories, making them a healthier choice.
Chicken with Broccoli: This classic dish is both nutritious and delicious. Chicken is a lean source of protein, and broccoli is rich in fiber, vitamins, and minerals. The light sauce used in this dish is typically low in fat and calories. If you’re concerned about sodium, ask for the sauce on the side or request a lower-sodium version.
Shrimp with Garlic Sauce: Shrimp is an excellent source of lean protein and is low in calories. Pairing it with garlic sauce (preferably a lighter version) makes for a flavorful and nutritious dish. Garlic is also known for its health benefits, such as improving heart health and boosting the immune system.
Steamed Fish: Steamed fish, such as sea bass or tilapia, is a heart-healthy option often found on Chinese menus. Fish is high in omega-3 fatty acids, which are beneficial for heart health. A typical preparation of steamed fish in Chinese cuisine includes ginger, scallions, and a light soy sauce, making it flavorful without being heavy on calories.
4. Go for Brown Rice Over White Rice or Fried Rice
Rice is a staple in Chinese cuisine, but the type of rice you choose can make a significant difference in your meal’s healthiness.
Brown Rice: Brown rice is a whole grain that is higher in fiber and nutrients than white rice. It provides more sustained energy, aids in digestion, and keeps you fuller for longer. When ordering, ask for brown rice instead of white rice to increase the nutritional value of your meal.
Avoid Fried Rice: Fried rice, while tasty, is often high in oil, calories, and sodium. It is typically made with refined white rice and can include fatty meats like pork or ham. If you’re looking for a healthier option, avoid fried rice and opt for steamed brown rice or quinoa if available.
5. Soups: Light and Nutritious Starters
Soup is a common starter in Chinese cuisine, but some soups are healthier than others. Clear soups made with broth are usually lower in calories and fat compared to creamy or thick soups.
Hot and Sour Soup: Hot and sour soup is a popular Chinese starter that is relatively low in calories. It is made with ingredients like mushrooms, tofu, and bamboo shoots, which provide a variety of vitamins and minerals. It also contains vinegar and chili, which can aid in digestion and metabolism.
Egg Drop Soup: Egg drop soup is another light option that is low in calories and fat. Made with eggs, chicken broth, and sometimes vegetables, it is a simple yet nourishing soup that can complement a balanced meal.
Wonton Soup: Wonton soup is a traditional Chinese soup that can be a healthy choice, depending on the filling of the wontons. If the wontons are filled with lean meat or vegetables and the broth is not too salty, it can be a nutritious, low-calorie dish. However, it’s essential to check for sodium levels, as some broths can be high in salt.
6. Avoid Heavy, Deep-Fried Dishes
Deep-fried dishes, though often delicious, are generally unhealthy due to their high fat and calorie content. These dishes are typically soaked in oil and can add unnecessary fats to your diet.
General Tso’s Chicken and Sweet and Sour Pork: These popular dishes are usually battered and deep-fried, making them high in fat and calories. Additionally, they are often coated in sweet sauces that contain a lot of sugar. For a healthier alternative, look for stir-fried or steamed chicken or pork options without the heavy sauce.
Spring Rolls and Egg Rolls: While these appetizers are tempting, they are usually deep-fried and high in fat. Opt for fresh spring rolls (sometimes called summer rolls), which are not fried and are filled with lean proteins and vegetables, wrapped in rice paper.
7. Go Easy on the Sauce
Sauces are often the hidden source of extra calories, fats, and sodium in Chinese dishes. Heavy sauces like sweet and sour, hoisin, and oyster sauce can significantly increase the calorie count of a meal.
Ask for Sauce on the Side: One of the best ways to control the amount of sauce you consume is to ask for it on the side. This allows you to add just the right amount for flavor without overloading your meal with extra calories or salt.
Choose Lighter Sauces: Opt for dishes with lighter sauces like ginger or garlic-based sauces, which are usually lower in sugar and calories. Soy sauce, while flavorful, can be high in sodium, so try to request low-sodium soy sauce or use it sparingly.
8. Healthy Chinese Desserts
Chinese cuisine is not known for heavy desserts, but there are a few lighter options if you have a sweet tooth.
Fortune Cookies: These light and crispy cookies are relatively low in calories (usually around 30 calories per cookie), making them a better option than more decadent desserts.
Fruit Plates: Many Chinese restaurants offer fresh fruit, such as oranges or lychees, as a dessert option. Fresh fruit is naturally sweet, hydrating, and packed with vitamins, making it an ideal way to end your meal.
Conclusion
Eating healthy at a Chinese restaurant is entirely possible if you know what to look for. By choosing steamed dishes, opting for lean proteins, picking brown rice over fried rice, and being mindful of sauces, you can enjoy a nutritious and delicious meal.
Remember, moderation is key. While it’s okay to indulge occasionally, making healthier choices most of the time will help you maintain a balanced diet. With this guide, you can confidently order the healthiest Chinese food on the menu, ensuring that your meal is both tasty and good for you.
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