Chinese takeaway can be a delicious treat, but it often comes with a bad reputation for being high in fat, sugar, and sodium. This is largely due to the preparation methods and heavy sauces found in many popular Western-style Chinese dishes. However, traditional Chinese cuisine and certain mindful choices can make your takeaway a healthy and satisfying meal. By focusing on cooking methods, smart ingredient selection, and controlling sauces, you can transform a potentially unhealthy splurge into a well-balanced dining experience.
The Golden Rules for Healthy Ordering
To ensure your Chinese takeaway is as healthy as possible, keep these three golden rules in mind. They will guide you toward dishes that are lower in calories and fat while being packed with nutrients.
Prioritize Steamed and Boiled Dishes
The cooking method is the single biggest factor determining the healthiness of your meal. Deep-frying adds significant calories and saturated fat, while steaming and boiling use no added oil, preserving the food's natural nutritional value.
Best Cooking Methods:
- Steamed: Look for dishes that are steamed, such as steamed fish with ginger and scallions, or steamed dumplings. Steaming gently cooks the food, retaining maximum nutrients.
- Boiled: Broth-based soups, like wonton soup or egg drop soup, are great low-calorie starters. Boiled dumplings are also a fantastic option.
- Stir-fried: While stir-frying uses oil, it is a much healthier option than deep-frying. Ask for 'light oil' or extra vegetables to make it even healthier.
Watch Your Sauce and Seasoning Intake
Many popular sauces are loaded with sugar, salt, and thickeners like cornstarch, dramatically increasing the meal's calorie count. Taking control of your sauce can make a massive difference.
- Sauce on the Side: Always request the sauce on the side. This allows you to add just a small amount for flavor without drowning your food in sugar and sodium.
- Choose Lighter Sauces: Lighter, broth-based sauces or simple ginger and garlic options are better than sticky, sweet sauces like sweet and sour, orange, or General Tso's.
- Low-Sodium Soy Sauce: If you love soy sauce, ask for a low-sodium version, which is often available.
Choose Lean Protein and Boost Your Veggies
Lean protein sources and plenty of vegetables are the cornerstones of a healthy Chinese meal. They provide fiber and nutrients while keeping you full and satisfied.
- Lean Protein Options: Opt for dishes featuring chicken breast, shrimp, fish, or tofu. These provide high-quality protein with less fat than fattier cuts of meat or battered options.
- Load Up on Vegetables: Look for dishes like Beef and Broccoli, Chicken with Bok Choy, or Buddha's Delight. Many restaurants will add extra vegetables upon request, increasing your fiber and nutrient intake for very few extra calories.
Your Healthiest Chinese Takeaway Menu
Here are some of the best choices you can make when ordering, covering starters, mains, and sides.
Healthy Starters
- Broth-Based Soups: Wonton soup, egg drop soup, or hot and sour soup are flavorful and low in calories.
- Steamed Dumplings: Steamed vegetable or pork dumplings are a great alternative to fried spring rolls, offering a savory bite with minimal fat.
- Chicken Lettuce Wraps: A great low-carb, high-protein appetizer option, though it's still wise to control the sauce.
Healthy Main Courses
- Moo Goo Gai Pan: A light and fresh dish featuring chicken and mushrooms with steamed vegetables in a delicate sauce.
- Beef and Broccoli (or Chicken and Broccoli): A classic that is usually stir-fried with plenty of nutrient-rich broccoli.
- Shrimp with Garlic Sauce: Shrimp is a lean protein source, and garlic sauce is often lighter than other options. Request light sauce to manage sodium.
- Buddha's Delight: This vegetarian dish is packed with tofu and a variety of mixed vegetables, making it a fantastic fiber-rich, low-calorie choice.
- Kung Pao Chicken: For those who like a kick, Kung Pao can be a healthy choice when made with lean chicken, vegetables, and peanuts. Order it steamed with light sauce for best results.
Comparison: Healthy vs. Unhealthy Chinese Takeaway Options
To make your choice easier, here is a quick comparison of common menu items.
| Healthy Options (Steamed, Boiled, Light Stir-Fry) | Unhealthy Options (Deep-Fried, Sugary Sauces) |
|---|---|
| Steamed Dumplings | Fried Spring Rolls / Egg Rolls |
| Egg Drop Soup | Prawn Crackers |
| Chicken and Broccoli | General Tso's Chicken / Orange Chicken |
| Steamed Fish with Vegetables | Sweet and Sour Pork / Chicken Balls |
| Buddha's Delight | Crispy Duck |
| Kung Pao Chicken (light sauce) | Chow Mein / Fried Rice |
Customizing Your Order for Optimal Health
Beyond selecting healthier dishes, you can give specific instructions to further improve your meal's nutritional profile.
- "Steamed, please": Specify that you want your protein and vegetables steamed instead of stir-fried or deep-fried. This is especially helpful for dishes like chicken with vegetables.
- "Sauce on the side": This simple request is the single most effective way to control your sugar and sodium intake.
- "Extra vegetables": A simple request that will fill you up with fiber and add more vitamins to your meal for minimal extra calories.
- Swap Your Rice: If given the option, choose brown rice over white rice for more fiber and a lower glycemic index. You can also skip rice and fill up on vegetables instead.
- Share Your Meal: Takeaway portions are notoriously large. Split a single main dish with a friend or save half for the next day to manage calories.
Conclusion
By following these simple guidelines, you can enjoy the satisfying flavors of Chinese takeaway without the guilt. The key is to favor steamed dishes and light stir-fries, be smart about your sauces, and prioritize lean protein and vegetables. The next time a craving hits, you'll be equipped with the knowledge to make a delicious and genuinely healthy choice that aligns with your wellness goals. For more general healthy eating tips when dining out, consult resources like the Academy of Nutrition and Dietetics at eatright.org.
