For many, ordering Chinese food means a calorie-dense feast of deep-fried chicken and sugary sauces. However, this is largely an Americanized adaptation of traditional Chinese cooking, which often emphasizes fresh, wholesome ingredients and cooking methods like steaming and stir-frying. The key to healthy Chinese dining is focusing on dishes that contain plenty of vegetables, lean protein, and lighter sauces. By making mindful selections, it's possible to have a delicious and nutritious Chinese meal that supports a balanced diet.
The Healthiest Chinese Food Options
To make the best choices, look for dishes that use steaming, boiling, or light stir-frying as the cooking method. These options are less likely to be loaded with excess oil, sugar, and sodium, and they often highlight the natural flavors of their ingredients.
Steamed Fish with Ginger and Scallions
One of the most nutritious options available is steamed fish or other seafood, prepared with ginger, scallions, and a light soy sauce. Fish provides a lean source of protein and heart-healthy omega-3 fatty acids. Steaming ensures the fish remains moist and flavorful without the need for excessive oil or deep-frying. This dish is often served with a variety of mixed vegetables, boosting your fiber and nutrient intake.
Steamed Dumplings
Unlike their deep-fried counterparts, steamed dumplings offer a lighter appetizer or side dish option. Filled with seasoned vegetables and lean protein such as shrimp or pork, they are an excellent source of protein and fiber. To keep the sodium in check, dip them sparingly in a low-sodium soy sauce or chili vinegar, rather than pouring it over the entire dish.
Moo Goo Gai Pan
This Cantonese dish translates to “mushrooms and sliced chicken,” and it's a great example of a balanced and healthy Chinese meal. It features lean chicken and a variety of nutrient-dense vegetables like mushrooms, snow peas, carrots, and water chestnuts, all tossed in a light, savory sauce made from chicken broth, garlic, and ginger. The simple preparation keeps calories low while providing plenty of flavor and essential nutrients.
Beef and Broccoli
A classic for a reason, beef and broccoli provides a good balance of protein and fiber. The key to making it healthier is requesting that the broccoli be steamed instead of stir-fried to reduce oil, and asking for the savory sauce on the side to control sodium levels. This allows you to benefit from the broccoli's vitamins and minerals while getting a hearty serving of protein.
Buddha's Delight (Lo Han Jai)
An excellent vegetarian and vegan-friendly option, Buddha's Delight is a stir-fry that showcases a medley of vegetables and tofu. It typically includes bok choy, cabbage, snow peas, and mushrooms, cooked in a light sauce. This dish is rich in fiber and offers a plant-based protein boost from the tofu, especially when ordered steamed rather than fried.
Egg Drop or Hot and Sour Soup
Starting your meal with a broth-based soup can be a great way to fill up with fewer calories and help prevent overeating during the main course. Both egg drop and hot and sour soups are low in calories and packed with flavorful, anti-inflammatory ingredients like ginger, garlic, and vinegar. Always skip the crunchy fried noodles often served on top to keep the fat and calories down.
Making Smart Choices: The Right Technique and Preparation
Making healthy choices at a Chinese restaurant involves more than just picking the right entrée. Paying attention to cooking methods and ingredients can drastically improve the nutritional value of your meal.
Choose Steamed or Braised Over Fried
Deep-frying adds significant amounts of fat and calories, turning otherwise healthy ingredients into a less-than-ideal option. Opting for dishes that are steamed, braised, or lightly stir-fried is a simple and effective strategy for reducing your meal's fat content. For example, choose steamed spring rolls over fried egg rolls.
Control Your Sauce
Many sauces used in Americanized Chinese food are high in sugar and sodium. Heavy, sticky, or sweet sauces, such as General Tso's, sweet and sour, or orange sauce, are common culprits. To maintain control over your intake, ask for the sauce on the side and use it sparingly. Lighter, broth-based sauces or simple ginger and garlic marinades are preferable.
Focus on Vegetables and Lean Protein
Build your meal around lean protein sources like chicken, shrimp, or tofu. These provide essential amino acids for satiety and muscle health without adding excess saturated fat. Equally important is filling your plate with vegetables. Ordering a side of steamed mixed vegetables or opting for a vegetable-heavy stir-fry increases your fiber, vitamin, and mineral intake.
Select Healthier Carb Sources
While fried rice is a tempting side, it's laden with calories from oil and extra sodium. Steamed brown rice is a healthier, fiber-rich alternative to both fried rice and the standard steamed white rice. If you can't get brown rice, steamed white rice is still a far better option than fried rice or lo mein noodles.
Comparison of Common Chinese Dishes
| Dish | Preparation | Protein Source | Notable Characteristics | Health Score |
|---|---|---|---|---|
| Steamed Fish with Ginger | Steamed | Fish | Lean protein, high omega-3s, low fat. | Very High |
| Moo Goo Gai Pan | Light Stir-fry | Chicken | Lean protein, lots of vegetables, light sauce. | High |
| Beef and Broccoli | Stir-fry | Beef | Good protein/fiber balance; can be oily. | Medium-High |
| General Tso's Chicken | Deep-fried | Chicken | Battered meat, heavy sweet sauce, high fat/sugar. | Low |
| Steamed Dumplings | Steamed | Meat/Veggie | Lean appetizer, lower calorie than fried. | High |
| Fried Rice | Fried | Various | High oil content, less fiber, high in sodium. | Low |
Navigating the Menu Like a Pro
Here are some tips for making healthier choices at your local Chinese restaurant:
- Look for Keywords: Scan the menu for terms like “steamed,” “braised,” “lightly sautéed,” or “vegetarian.” These often signal a healthier cooking method.
- Choose Broth-Based Soups: Start with a small bowl of hot and sour or egg drop soup to curb your appetite before the main course.
- Prioritize Veggies: Order a vegetable-focused dish like Buddha's Delight or a side of steamed greens like bok choy or broccoli. You can also ask for extra vegetables to be added to any stir-fry.
- Request Modifications: Don't be afraid to ask for a few simple changes. Requesting less oil, sauce on the side, or extra vegetables is a common and reasonable request that many restaurants can accommodate.
- Control Portion Sizes: Chinese takeout portions are often very large. Consider sharing a main course or saving half for a future meal to avoid overeating.
- Hydrate with Tea: Instead of soda or other sugary drinks, opt for water or hot tea, which is low-calorie and can aid digestion.
Conclusion
It's a common myth that all Chinese food is unhealthy, largely due to the high-fat, high-sugar Americanized takeout versions. By understanding the basics of traditional Chinese cooking and learning to identify healthier menu options, you can enjoy this flavorful cuisine while staying on track with your nutritional goals. Prioritizing steamed dishes, lean proteins, and plenty of vegetables, and making simple modifications like controlling sauce, are the most effective strategies for a healthy Chinese meal. Whether you choose steamed fish, moo goo gai pan, or beef and broccoli, the right choices make all the difference in turning a potential diet-buster into a nourishing and satisfying meal. For more guidance on healthy dining out, consider speaking with a registered dietitian who can help tailor suggestions to your specific needs.
