Making Healthier Chinese Food Choices
For many, a night of Chinese takeout is synonymous with indulgent, high-calorie meals. While certain Western-adapted dishes can be rich in fat, salt, and sugar, they don't represent the full spectrum of authentic Chinese cuisine. Traditional Chinese cooking is actually celebrated for its emphasis on fresh, balanced ingredients and healthy preparation methods. With the right knowledge, you can easily find or prepare delicious and nutritious healthy Chinese meals that support your wellness goals. This guide will walk you through the best choices to make, from appetizers to main courses, whether you are ordering in or cooking at home.
Healthy Cooking Methods
The healthfulness of a Chinese meal often comes down to how it's prepared. Traditional techniques prioritize preserving the natural flavor and nutrients of ingredients. Here are some of the healthiest methods to look for:
- Steaming: This is one of the healthiest and most authentic Chinese cooking methods. Steaming uses no oil, preserving nutrients and producing light, flavorful dishes, such as whole fish with ginger and scallions or various types of dumplings.
- Stir-Frying: A classic Chinese technique, stir-frying uses minimal oil over high heat to cook ingredients quickly, retaining their crisp texture and vitamins. To make it healthier, use less oil, choose a lean protein, and load up on vegetables.
- Boiling and Braising: Many soups and stews in Chinese cuisine are boiled or braised, offering a comforting and flavorful way to cook without excess fat. These dishes are often broth-based, making them lighter than creamier alternatives.
- Roasting or Grilling: While less common than stir-frying or steaming, roasting and grilling are still used and are excellent for lean proteins like char siu (BBQ pork) when prepared with less sugar in the glaze.
Healthy Appetizers and Sides
Starting your meal with a lighter option can set a healthier tone. Opting for broth-based soups and steamed items over deep-fried starters is a smart move.
- Egg Drop or Hot and Sour Soup: These broth-based soups are low in calories and fat, yet surprisingly filling. Egg drop soup features wisps of egg in a savory broth, while hot and sour soup offers a tangy kick with mushrooms and tofu.
- Steamed Dumplings: These are a far healthier alternative to their deep-fried cousins. Filled with seasoned ground meat or vegetables, steamed dumplings are a delicious, satisfying appetizer. Choose vegetable or shrimp fillings for the lightest option.
- Lettuce Wraps: Chicken or tofu lettuce wraps are a fresh and crunchy way to get in extra protein and vegetables. Be mindful of the dipping sauce, which can sometimes be high in sugar and sodium.
- Steamed Vegetables: Many restaurants offer simple sides of steamed vegetables, such as bok choy with garlic or steamed broccoli. These are excellent for adding fiber and nutrients to your meal.
Healthier Entrée Choices
When it comes to the main event, the key is to choose dishes featuring lean proteins and plenty of vegetables, cooked with lighter sauces and less oil.
- Moo Goo Gai Pan: This Cantonese dish features sliced chicken and a variety of mushrooms and vegetables like bok choy and snow peas in a light, mild sauce made from chicken broth. It's a fantastic low-sugar, high-vegetable choice.
- Beef and Broccoli: A classic, this dish combines lean beef with nutrient-rich broccoli. Requesting it with minimal oil and a light sauce on the side helps control sodium and fat content.
- Kung Pao Chicken or Shrimp: This spicy dish is cooked with peanuts and chili peppers in a sauce that is often less sugary than those used in sweet-and-sour dishes. Choosing chicken or shrimp over beef keeps the saturated fat in check.
- Steamed Fish with Ginger and Scallions: A simple yet elegant dish, steaming a whole fish (like sea bass or cod) with ginger and scallions preserves its delicate flavor and provides a great source of lean protein and heart-healthy omega-3s.
- Buddha's Delight (Lo Han Jai): A popular vegetarian feast, this dish features a medley of mixed vegetables, mushrooms, tofu, and vermicelli noodles in a light, savory sauce. It's a fiber-packed, low-calorie option perfect for vegetarians and meat-eaters alike.
- Mapo Tofu: Made with soft tofu in a spicy, flavorful sauce, mapo tofu is a great source of plant-based protein. Look for versions that are not overly oily, and serve with plenty of steamed vegetables to balance the meal.
Healthier Chinese Meals vs. Unhealthier Counterparts
To make informed choices, it's helpful to compare common dishes. The main difference lies in preparation methods, sauces, and ingredients.
| Feature | Healthier Choice | Less Healthy Alternative |
|---|---|---|
| Cooking Method | Steamed, boiled, lightly stir-fried | Deep-fried, battered, heavily oiled |
| Protein | Steamed fish, shrimp, chicken breast, tofu | Battered pork, crispy beef, fried chicken |
| Sauce | Light garlic sauce, ginger-scallion sauce, sauce on the side | Sweet and sour sauce, General Tso's sauce, heavy brown sauce |
| Carbohydrate | Brown rice, steamed rice, extra vegetables | Egg fried rice, lo mein noodles (excessive portion) |
| Dish Example | Steamed Veggie Dumplings | Fried Egg Rolls or Prawn Toast |
| Dish Example | Moo Goo Gai Pan | General Tso's Chicken |
| Dish Example | Steamed Fish | Crispy Duck |
Creating a Balanced Plate
When building your meal, aim for balance. Traditional Chinese dining encourages sharing multiple dishes, which naturally promotes variety. If dining alone, or even for takeout, you can apply the same principles:
- Prioritize Vegetables: Make vegetables the largest portion of your meal. Order a side of steamed greens or choose an entrée like Buddha's Delight or Beef and Broccoli.
- Choose Lean Protein: Select a single protein source, and prioritize leaner options like fish, chicken breast, or tofu.
- Control Carbohydrates: Opt for steamed brown rice or a smaller portion of plain white rice instead of large portions of fried rice or noodles. Some people choose to skip the rice entirely and double up on vegetables for a lower-carb meal.
- Manage Sauces: Ask for sauces on the side. This simple modification allows you to control the amount of sugar and sodium you consume.
What to Avoid
To ensure a healthy Chinese meal, it's also helpful to know what to avoid. Limiting dishes with excessive oil, sugar, and saturated fat is key. Deep-fried appetizers like spring rolls and prawn toast, and heavily battered main courses like sweet and sour pork or General Tso's chicken, should be eaten sparingly. Be cautious of large portions of fried rice and greasy noodles like lo mein, which can be high in calories and fat. By focusing on healthier cooking methods and balanced ingredients, you can enjoy delicious and satisfying Chinese food without guilt.
Conclusion
Chinese cuisine is vast and offers a wide array of flavors and healthy options beyond the stereotypical fried takeout dishes. By making intentional choices—focusing on steamed, boiled, or lightly stir-fried dishes, opting for lean proteins and plenty of vegetables, and moderating sauces and portion sizes—you can make Chinese food a regular and healthy part of your diet. Whether you're ordering moo goo gai pan or preparing a steamed fish dish at home, embracing these traditional, lighter cooking styles allows you to savor the rich, authentic flavors while nourishing your body.
For more healthy Asian food ideas, consider checking out this 12 Healthiest Chinese Food Takeout Dishes article from Good Housekeeping.
