Chinese cuisine offers an incredible variety of flavors, textures, and ingredients, but the Westernized takeout versions often feature deep-fried ingredients and heavy, sugar-laden sauces that compromise their nutritional value. To find the healthiest Chinese entree, you need to understand the cooking methods that preserve nutrients and reduce excess fat.
The Healthiest Entree Options
To make a healthy choice, look for dishes that are steamed, boiled, or lightly stir-fried. The following entrees are consistently recommended by nutritionists for their lean protein and high vegetable content.
Moo Goo Gai Pan (Mushroom Chicken)
Moo Goo Gai Pan is a classic Cantonese stir-fry featuring tender chicken breast, mushrooms, and an assortment of vegetables like snow peas, bok choy, and water chestnuts in a light, savory white sauce. The chicken is not breaded or deep-fried, and the sauce is typically much lower in sugar and sodium compared to other dishes. A one-cup serving can contain around 160 calories and 15 grams of protein, making it both filling and nutrient-dense.
Steamed Fish with Ginger and Scallions
Steaming is a traditional cooking method in Chinese cuisine that requires very little oil, making it an incredibly healthy option. A steamed whole white fish, flavored with aromatic ginger, scallions, and a light soy sauce, is a stellar choice for a main course. Fish is an excellent source of protein and heart-healthy omega-3 fatty acids.
Buddha's Delight (Lo Han Jai)
This vegetarian stir-fry is a powerhouse of nutrition, packed with various vegetables such as bok choy, cabbage, carrots, and mushrooms, plus protein from tofu. Since it is entirely plant-based, it is rich in fiber and vitamins. For the healthiest version, ask for steamed or lightly fried tofu and a minimal sauce.
Shrimp with Garlic Sauce
Shrimp is a low-calorie, high-protein seafood option. In this dish, it's stir-fried with mixed vegetables in a garlic-based sauce. The sauce can be high in sodium, so asking for it on the side allows you to control the portion and manage your salt intake. Paired with brown rice, this entree is a balanced and delicious meal.
Beef and Broccoli
For those who prefer red meat, beef and broccoli can be a nutritious choice, providing fiber from the broccoli and iron and protein from the beef. The key is moderation with the rich brown sauce, which can be salty. Requesting a leaner cut of beef and steaming the broccoli instead of stir-frying it can further enhance its health profile.
Kung Pao Chicken
Kung Pao Chicken is a spicy Sichuan dish that features stir-fried chicken, vegetables, peanuts, and chili peppers. Unlike General Tso's or Orange Chicken, the chicken is typically not deep-fried. While it contains peanuts for healthy fats and fiber, the sauce can still be high in sodium and sugar. Ordering it with less sauce is a good strategy.
Comparison of Healthy vs. Unhealthy Chinese Entrees
| Feature | Healthier Choices (e.g., Moo Goo Gai Pan, Steamed Fish) | Less Healthy Choices (e.g., General Tso's, Fried Rice) |
|---|---|---|
| Cooking Method | Steamed, boiled, or lightly stir-fried with minimal oil. | Deep-fried, heavily battered, or sautéed in excessive oil. |
| Protein | Lean and un-breaded protein sources like chicken breast, shrimp, or tofu. | Fatty cuts of meat or protein deep-fried in batter, reducing lean benefits. |
| Vegetables | Plentiful, often fresh and crisp, providing fiber and vitamins. | Scarce, or overcooked to the point of nutrient loss. |
| Sauce | Light, savory sauces that are lower in sugar and sodium. Often can be requested on the side. | Thick, syrupy, and sugar-heavy sauces that pack excessive calories and sodium. |
| Carbohydrates | Often served with steamed brown rice, which is higher in fiber. | Served with fried rice or fried noodles, which are high in fat and processed carbs. |
How to Order Healthier Takeout
- Prioritize Steamed or Boiled Dishes: Opt for steamed or boiled dumplings and entrees like steamed fish or chicken with vegetables.
- Control the Sauce: Ask for sauces on the side. This simple request allows you to manage the amount of sodium, sugar, and oil you consume.
- Load Up on Veggies: Request extra vegetables in your stir-fries or opt for a vegetable-focused entree like Buddha's Delight.
- Choose Lean Proteins: Stick to un-breaded chicken, shrimp, tofu, or lean beef. Avoid crispy duck, spare ribs, and battered chicken.
- Swap Your Carbs: Choose steamed brown rice over white rice or fried rice. Brown rice provides more fiber and nutrients.
- Start with Soup: A broth-based soup like Egg Drop or Hot and Sour can be a low-calorie way to fill up before the main course.
For additional healthy ordering tips and a comprehensive list of healthy options, consult resources like WebMD.
Conclusion
While many popular Chinese takeout items are high in calories, sodium, and fat, making healthier choices is entirely possible. By prioritizing cooking methods like steaming and light stir-frying and focusing on dishes with lean proteins and ample vegetables, you can enjoy the rich flavors of Chinese cuisine guilt-free. The healthiest Chinese entree is often one you customize yourself, requesting modifications like sauce on the side and extra veggies. Moo Goo Gai Pan, steamed fish, and Buddha's Delight are consistently excellent starting points for a nutritious meal that tastes great too.
