Navigating the menu of a Chinese takeaway can be daunting for those trying to eat healthily. The dishes that have become popular in Western culture are often laden with salt, sugar, and excess oil from deep-frying. However, it is entirely possible to enjoy a delicious and nutritious meal by making informed choices. The key is to prioritize certain cooking methods and ingredients, while being mindful of portion sizes and heavy sauces.
Prioritize Steamed and Broth-Based Dishes
One of the simplest rules for a healthier takeaway is to choose steamed or boiled items over deep-fried or battered ones. Steaming is a traditional and authentic Chinese cooking method that preserves the nutrients in ingredients without adding unnecessary oil.
- Steamed Dumplings: An excellent appetizer choice, steamed dumplings (jiaozi) are filled with meat and vegetables and contain far less fat and fewer calories than their fried counterparts.
- Broth-Based Soups: Opt for hot and sour soup or egg drop soup to start your meal. These are typically low in calories and can help fill you up, preventing you from overeating your main course. However, skip the crispy fried noodles often served on the side.
- Steamed Fish or Seafood: Dishes like steamed fish with ginger and scallions are packed with lean protein and can be very flavorful. Fish is a great source of omega-3 fatty acids, and preparing it steamed keeps the dish light and healthy.
Look for Lean Protein and Vegetable Combinations
Many stir-fried dishes can be a good option if you ask for light oil and sauce on the side. Look for entrées that combine a lean protein source with a generous amount of vegetables.
- Chicken and Broccoli/Vegetables: A staple on most menus, chicken and broccoli is a strong contender. White meat chicken provides lean protein, and broccoli is rich in fiber and vitamins. Opt for a light, garlic-based sauce instead of a thick, sugary one.
- Moo Goo Gai Pan: This Cantonese dish features sliced chicken with a variety of vegetables like mushrooms, snow peas, and water chestnuts in a light sauce made from chicken broth. It's lower in fat and sugar than many other stir-fries.
- Shrimp with Lobster Sauce or Garlic Sauce: Shrimp is a lean protein source that is low in calories. Paired with mixed vegetables and a light sauce, this is a very healthy choice. The sauce is typically thin and flavorful rather than thick and sweet.
- Buddha's Delight (Lo Han Jai): A vegetarian dish typically featuring a mix of vegetables and tofu in a light sauce. This is an excellent option for a plant-based meal, rich in fiber and nutrients. Ask for it steamed or with a very light sauce.
Comparing Healthy vs. Less Healthy Takeaway Choices
| Feature | Healthier Choices | Less Healthy Choices |
|---|---|---|
| Cooking Method | Steamed, boiled, lightly stir-fried, baked | Deep-fried, battered, heavily stir-fried |
| Protein | Lean chicken breast, shrimp, fish, tofu | Fatty cuts of beef/pork, heavily processed meats |
| Sauces | Broth-based, garlic, ginger, vinegar, light soy sauce (on the side) | Sweet and sour, orange, General Tso's, sticky honey (high in sugar and sodium) |
| Carbohydrates | Plain steamed or brown rice, steamed dumplings | Egg fried rice, chow mein noodles, sweet and sour pork balls |
| Vegetables | Mixed stir-fry, bok choy, broccoli, snow peas | Often limited or cooked in excessive oil |
Modify Your Order for Success
Even with a solid understanding of healthier menu options, a few modifications can make a big difference. Don't be afraid to ask your restaurant for changes; many are happy to accommodate requests.
- Request sauce on the side: This is one of the most effective ways to control your intake of calories, sugar, and sodium. You can add just a spoonful for flavor instead of having the entire dish drenched in it.
- Ask for light oil: When ordering a stir-fry, specify that you would like the kitchen to use less oil. This can significantly reduce the overall fat content.
- Choose steamed rice over fried rice: Steamed rice has far fewer calories and fat than fried rice, which is cooked with extra oil, soy sauce, and sometimes egg. Brown rice is an even better option for extra fiber.
- Fill up on extra vegetables: Ask to add extra vegetables to your order, especially steamed ones. This increases your fiber and nutrient intake and helps you feel full.
- Control portion size: Chinese takeaway portions are often large enough for two people. Serve yourself a standard portion on a plate and save the rest for a meal the next day.
Conclusion: Mindful Choices for a Healthy Takeaway
Eating a healthy Chinese takeaway meal is less about finding a single perfect dish and more about making a series of smart, informed decisions. By prioritizing steamed or broth-based options, choosing dishes with lean protein and lots of vegetables, and making simple modifications like asking for sauce on the side and less oil, you can significantly improve the nutritional profile of your meal. The healthiest thing to order from a Chinese takeaway is a mindful choice that balances flavor with wellness, proving you can enjoy your favorite cuisine without compromising your health goals.
Here are some healthy Chinese takeaway recipes to try at home if you want even more control over your ingredients.
