The Surprising Truth About Chinese Takeout
Chinese cuisine is renowned for its diverse flavors and textures, but many popular takeout dishes can be laden with high-calorie sauces and deep-fried ingredients. However, it is entirely possible to enjoy a delicious and satisfying Chinese meal while adhering to a healthy eating plan. The key lies in understanding preparation methods and making informed choices. The lowest calorie options often return to the roots of traditional Chinese cooking, which emphasizes steaming and fresh ingredients.
The Core of Low-Calorie Chinese Cuisine
The secret to a low-calorie Chinese meal starts with the cooking method. Steaming is a fundamental technique in Chinese cookery that locks in nutrients and flavor without adding oils or fats. Many menus have a 'steamed' section for this very reason. Broth-based soups also offer a fulfilling, low-calorie start to your meal.
The Lowest Calorie Options
- Clear, Broth-Based Soups: Wonton soup and egg drop soup are excellent low-calorie starters. A typical cup of wonton soup is around 71 calories, while egg drop soup is often around 120 calories per bowl. These options provide warmth and flavor and help fill you up before the main course.
- Steamed Lean Proteins and Vegetables: Dishes like steamed chicken with broccoli, steamed shrimp with vegetables, or steamed fish with ginger and scallions are among the best choices. These dishes rely on the natural flavors of the ingredients, and any sauce can be requested on the side to control intake. For example, a cup of steamed chicken and broccoli is estimated to be as low as 136 calories.
- Buddha's Delight (Lo Han Jai): This vegetarian dish is packed with fiber-rich vegetables like mushrooms, bamboo shoots, and snow peas, often prepared in a light sauce. Ensure it's not made with a heavy or oily sauce.
- Chicken or Shrimp Chop Suey: Focusing on meat and vegetables, chop suey can be a low-calorie choice if the sauce is kept light. It typically includes bean sprouts, cabbage, and other fresh vegetables.
How to Build a Low-Calorie Chinese Meal
The single lowest calorie "meal" is a combination of choices rather than one single dish. A balanced, low-calorie meal would look like this:
- Appetizer: A cup of Egg Drop Soup or Wonton Soup.
- Main Entree: A steamed dish, such as Steamed Chicken and Broccoli or Steamed Shrimp and Veggies, with the sauce on the side.
- Side: A small portion of steamed brown rice to increase fiber content and promote satiety.
By following this formula, you can create a complete and satisfying meal without the calorie overload of fried or heavily sauced alternatives.
High-Calorie Traps to Avoid
Many popular Chinese dishes are calorie bombs due to deep frying, heavy sauces, and large portions. Here are some of the main pitfalls to watch out for:
- Deep-Fried Appetizers: Items like egg rolls, spring rolls, and crab rangoons are typically deep-fried and loaded with calories and unhealthy fats. Opt for steamed dumplings instead.
- Sweet and Sugary Sauces: Dishes like General Tso's chicken, orange chicken, and sweet and sour pork are coated in high-sugar sauces that significantly increase the calorie count. The battered and deep-fried meat also adds a massive amount of fat.
- Fried Rice and Lo Mein: These are often prepared with high amounts of oil and sodium. Fried rice, for instance, can contain over 238 calories per cup. Choosing steamed brown rice is a much healthier alternative.
- Large Portions: Restaurant portion sizes are often excessive. Practice portion control by asking for a takeout box at the start of your meal and packing half away for later.
Comparison of Common Chinese Dishes
| Dish | Preparation Method | Approximate Calories (per cup) | Key Health Considerations |
|---|---|---|---|
| Wonton Soup | Broth-based soup | 71 | Very low calorie, good starter. |
| Egg Drop Soup | Broth-based soup | 120 | Low calorie, good source of protein. |
| Steamed Chicken & Broccoli | Steamed | 136 | Excellent source of lean protein and vegetables. |
| Chop Suey | Stir-fried | 167 | Mostly vegetables and meat, lower calorie if sauce is light. |
| Fried Rice | Stir-fried with oil | 238 | High in oil, fat, and calories. |
| General Tso's Chicken | Deep-fried, sugary sauce | 430+ | Very high in fat, sugar, and calories. |
| Orange Chicken | Deep-fried, sugary sauce | 660+ | Highest in calories due to frying and heavy sauce. |
Smart Ordering Strategies
Making healthy choices is not just about what you order, but how you order it. Use these tips to keep your meal in check:
- Ask for Steamed: For most stir-fry dishes, ask for it to be steamed instead. This applies to options like chicken with vegetables or beef and broccoli.
- Request Sauce on the Side: Take control of your meal by asking for all sauces on the side. This allows you to add just a touch for flavor without dousing your meal in sugar and sodium.
- Prioritize Vegetables: Ask for extra vegetables in your main dish or order a side of steamed greens. Filling up on fiber-rich vegetables helps you feel full faster.
- Choose Lean Proteins: Opt for chicken, shrimp, or tofu over beef or heavily processed meats.
- Be Mindful of Sodium: Many sauces and broths are high in sodium. Request low-sodium soy sauce or opt for naturally flavorful ingredients like ginger and scallions. The NIH also provides helpful tips for managing sodium in meals.
Conclusion: Making Mindful Choices
Navigating a Chinese restaurant menu for a low-calorie meal is completely achievable with the right knowledge. While deep-fried and sugary dishes pack a calorie punch, a variety of delicious and healthy options are available, centered around steamed cooking and fresh, lean ingredients. By choosing a broth-based soup, a steamed entree with plenty of vegetables, and brown rice, you can enjoy a flavorful and satisfying meal without compromising your nutrition and diet goals. A mindful approach to takeout, including requesting sauces on the side and controlling portion sizes, is the ultimate key to success. So next time you crave Chinese food, remember these simple tips to make a healthy and informed decision.
