Most American-Chinese restaurant menus feature dishes that are heavily modified from traditional Chinese cooking, with an emphasis on deep-frying and rich, sugary sauces. However, it is possible to make healthy and satisfying choices by focusing on specific preparations, ingredients, and menu items.
Healthiest Appetizers to Start Your Meal
Starting your meal with a lighter, healthier appetizer can prevent you from overindulging later. Instead of fried egg rolls, crab rangoons, or greasy spareribs, opt for these healthier alternatives:
- Steamed Dumplings: Choosing steamed over fried dumplings significantly reduces fat and calorie content. Filled with lean protein and vegetables, they are a flavorful and satisfying way to begin your meal. Just be mindful of dipping sauce, as soy sauce can be high in sodium.
- Hot and Sour Soup or Egg Drop Soup: These broth-based soups are low in calories and can be very filling, helping to curb your appetite before the main course. Hot and sour soup is often packed with mushrooms and bamboo shoots, while egg drop is a simple, comforting option. To keep them healthy, skip the fried noodle toppings.
- Lettuce Wraps: Often featuring seasoned ground chicken, this is a great low-carb, protein-rich option. You can control the amount of sauce you use and load up on the fresh lettuce for a crisp, refreshing bite.
Healthiest Main Course Options
The key to selecting a healthy entree is to choose dishes that are steamed, boiled, or lightly stir-fried, and to prioritize lean protein and vegetables. Many sauces, especially sweet and sour, orange, or sesame, are loaded with sugar and sodium. Here are some of the best choices:
- Steamed Fish or Shrimp: Steaming is one of the healthiest cooking methods, preserving the nutritional value of the food. Steamed fish with ginger and scallions is a classic, heart-healthy option rich in protein and omega-3 fatty acids. Steamed shrimp provides lean protein and immune-supporting selenium.
- Moo Goo Gai Pan: This Cantonese dish features sliced chicken and a variety of vegetables like mushrooms, water chestnuts, and snow peas in a light, broth-based sauce. Its light preparation makes it significantly lower in calories and fat than heavily sauced dishes.
- Beef and Broccoli: A straightforward choice that provides a solid serving of lean protein and fiber-rich broccoli. To make it even healthier, ask for it with a lighter sauce or steamed broccoli instead of stir-fried.
- Buddha's Delight (Lo Han Jai): A vegetarian medley of mixed vegetables and tofu stewed in a light sauce. It is high in fiber and essential nutrients. Ask for steamed tofu instead of fried to reduce calories.
- Kung Pao Chicken: This spicy dish is often a healthier stir-fry option, containing chicken, vegetables, and peanuts. The sauce tends to be less sugary than other options. You can request extra vegetables to boost the fiber content.
The Role of Sides and Sauces
Your choice of sides can have a major impact on the nutritional profile of your meal. Opting for brown rice over white or fried rice can increase your fiber intake.
Healthy Side Choices:
- Steamed Brown Rice: Offers more fiber and nutrients than white rice and is a much better choice than high-calorie fried rice.
- Steamed Vegetables: Always a fantastic way to boost the fiber and vitamin content of your meal. A side of bok choy or mixed greens can complement any entree.
Tips for Healthier Sauces:
- Ask for sauce on the side: This allows you to control exactly how much you consume, minimizing added sugar and sodium.
- Choose lighter sauces: Broth-based sauces and those made with ginger, garlic, or a light touch of soy sauce are preferable to thick, sticky, or sweet sauces.
Comparison Table: Healthy vs. Less Healthy Choices
| Feature | Healthy Choice (Moo Goo Gai Pan) | Less Healthy Choice (General Tso's Chicken) |
|---|---|---|
| Cooking Method | Lightly stir-fried or sauteed with lean meat. | Deep-fried, battered chicken. |
| Sauce | Light, broth-based, with ginger and garlic. | Thick, sugary, and high in sodium. |
| Protein | Lean chicken breast. | Fried, potentially fatty chicken. |
| Vegetables | Abundant mushrooms, snow peas, water chestnuts. | Limited vegetables. |
| Calories | Lower, often under 200 calories per 1-cup serving. | Significantly higher, easily over 600 calories per 1-cup serving. |
| Sodium | Lower, especially if sauce is controlled. | Higher, from both sauce and flavoring. |
Ordering Strategies for a Healthier Chinese Meal
Beyond choosing the right dishes, a few simple strategies can further improve the nutritional quality of your takeout order:
- Share your meal: Chinese portions are often large and can contain multiple servings. Sharing with friends or family helps manage portion size and calorie intake.
- Choose a combo wisely: If ordering a combination plate, prioritize lean protein and vegetable entrees over deep-fried options and ask for steamed brown rice.
- Be specific with your order: Don't be afraid to ask for customizations. Requesting less oil, minimal salt, or extra steamed vegetables can make a big difference. Some restaurants even have dedicated 'Healthy Eating' menus.
Conclusion
Navigating a Chinese restaurant menu for a healthy meal is completely manageable with the right knowledge. The key is to prioritize preparation methods like steaming and light stir-frying over deep-frying and to be mindful of sauces. Opting for dishes rich in lean protein and abundant vegetables, such as Moo Goo Gai Pan or steamed fish, and pairing them with steamed brown rice, allows you to enjoy a flavorful and satisfying meal without compromising your health goals. Remember to ask for sauces on the side to control sodium and sugar, and you can enjoy delicious Chinese food as a regular part of a balanced diet.
For more in-depth nutritional information, you can also consult resources like the Cleveland Clinic's guide to heart-healthy Asian dining strategies.
