Making Smart Choices at Your Chinese Takeaway
When craving Chinese food, navigating a menu filled with tempting but often deep-fried and heavily-sauced options can be a challenge. However, making healthier choices is entirely possible by focusing on preparation methods, balancing your meal, and controlling portion sizes. Steamed dishes, vegetable-heavy stir-fries, and broth-based soups are generally the best options for a nutritious meal.
Healthier Entrée Options
Choosing a main course that is not deep-fried is the first and most impactful step toward a healthier Chinese takeaway. Look for dishes with lean protein, such as chicken, shrimp, or tofu, and a high vegetable content.
- Steamed Fish with Ginger and Scallions: A classic, authentic Chinese dish that is incredibly healthy. The fish provides lean protein and omega-3s, while ginger and scallions add flavor without heavy sauces.
- Moo Goo Gai Pan: This stir-fry features lean chicken, mushrooms, broccoli, and water chestnuts in a light, mild sauce. It's high in protein and vegetables, making it a satisfying yet low-calorie choice.
- Beef with Broccoli: A popular dish that combines lean beef strips with fibrous broccoli. It offers a good balance of protein and vegetables. To make it even healthier, ask for a light sauce and pair it with steamed rice.
- Kung Pao Chicken: For those who prefer a little spice, this dish can be a good choice. It combines chicken, vegetables, and peanuts. To reduce the calorie count, ask for a lighter sauce and request it steamed instead of stir-fried.
- Buddha's Delight (Lo Han Jai): A vegetarian medley of steamed vegetables like bok choy, snow peas, and mushrooms, often with tofu. It's a low-calorie, high-fiber, and nutrient-dense option.
- Mapo Tofu: This Sichuan dish features soft tofu, which is an excellent source of plant-based protein, iron, and calcium. Pair it with steamed vegetables to increase its nutritional value.
Smart Appetizer and Side Choices
Just as important as the main course are the appetizers and side dishes. Many favorites, like spring rolls and prawn crackers, are deep-fried and high in fat and calories.
- Steamed Dumplings: Opt for steamed over pan-fried dumplings to significantly cut down on oil. Filled with meat or vegetables, they offer a flavorful protein boost.
- Broth-Based Soups: Starting your meal with a bowl of hot and sour soup or egg drop soup can help you feel full faster, leading to lower overall calorie consumption.
- Steamed Vegetables: Instead of relying on a main dish for all your vegetables, consider a separate side order of steamed greens like bok choy or broccoli. This is a great way to boost your fiber and vitamin intake.
- Steamed Plain Rice: Avoid egg-fried rice, which is typically high in oil and salt. Plain steamed rice is a far better option, and if available, brown rice offers more fiber and nutrients.
How to Customize Your Order
Many restaurants are accommodating to special requests. Here’s how to tailor your order for maximum nutritional benefit:
- Request sauce on the side: Many restaurant sauces are loaded with sugar and sodium. Ordering it on the side gives you control over how much you use. Opt for lighter, clear sauces over thick, sticky ones.
- Ask for less oil: Requesting your dish to be cooked with less oil can significantly reduce the fat content.
- Load up on veggies: Don't hesitate to ask for extra vegetables in your stir-fry. More vegetables increase the fiber, vitamins, and minerals in your meal.
- Choose your protein wisely: Whenever possible, choose chicken, fish, or shrimp over pork or beef. Opt for lean cuts of meat.
Comparison Table: Healthier vs. Less Healthy Choices
| Feature | Healthier Choices | Less Healthy Choices |
|---|---|---|
| Preparation Method | Steamed, boiled, lightly stir-fried | Deep-fried, battered, crispy |
| Protein | Lean chicken, fish, shrimp, tofu | Battered pork, crispy beef |
| Sauces | Garlic, ginger, black bean, or light soy sauce on the side | Sticky, sugary sauces like sweet and sour, General Tso's |
| Carbohydrates | Plain steamed rice (especially brown rice), small amount of noodles | Fried rice, chow mein, large portions of white rice |
| Appetizers | Steamed dumplings, hot and sour soup | Egg rolls, spring rolls, prawn crackers |
| Veggies | Fresh, mixed vegetables, bok choy, broccoli, snow peas | Minimal vegetables, often wilted and swimming in sauce |
Conclusion: Mindful Takeaway Dining
Enjoying Chinese takeaway doesn't have to sabotage your nutritional goals. By making mindful decisions and understanding the differences between menu options, you can create a satisfying and healthy meal. Focus on steamed or lightly stir-fried dishes packed with vegetables and lean protein, control your sauces, and choose a nutritious side like plain rice or soup. Following these simple guidelines will allow you to indulge in your favorite flavors while still prioritizing your health.
Remember that while Americanized Chinese food may be higher in sodium and fat, many restaurants offer authentic and healthy alternatives if you ask. Making these informed choices ensures you can enjoy a delicious takeaway experience without compromising your diet.
Frequently Asked Questions
Which Chinese soups are the healthiest?
Broth-based soups like egg drop, hot and sour, or wonton soup are the healthiest choices, especially when ordered without added crispy noodles. They are low in calories and can help fill you up before the main course.
Are all stir-fries from a Chinese takeaway healthy?
Not all stir-fries are created equal. While many are vegetable-heavy, they can be made with high amounts of oil and heavy, sugary sauces. For the healthiest option, ask for less oil, more vegetables, and sauce on the side.
Is fried rice always unhealthy?
Yes, egg fried rice and other fried rice options are typically higher in oil, sodium, and calories than plain steamed rice. Opting for steamed brown rice, if available, or plain steamed white rice is a healthier alternative.
Should I choose steamed dumplings over fried ones?
Yes, steamed dumplings are a much healthier appetizer option compared to fried egg rolls or spring rolls. They provide protein and flavor without the added oil and calories from deep frying.
How can I reduce the sodium in my Chinese takeaway?
To reduce sodium, ask for sauces like black bean or soy sauce on the side to control the amount you use. Choose steamed dishes and avoid notoriously salty options like black bean beef or sweet and sour dishes.
Can I still enjoy Chinese takeaway while on a weight-loss diet?
Yes, Chinese food can be part of a weight-loss diet. Focus on steamed dishes with lean proteins and lots of vegetables, and avoid fried, battered, or heavily-sauced items. Controlling portion sizes is also key.
Is it better to get chicken or beef at a Chinese takeaway?
Lean chicken and seafood like shrimp are generally leaner protein choices than beef or pork. However, the cooking method is more important. A stir-fried beef and broccoli can be a healthier choice than a battered, deep-fried chicken dish.
