The Healthiest Chinese Food: Understanding Preparation Methods
When navigating a Chinese menu with calorie control in mind, the most important factor is the cooking method. Dishes that are steamed, boiled, or served in light broth will almost always be lower in fat and calories than those that are deep-fried or covered in thick, sugary sauces. The extra oil from frying and the sugar and cornstarch in heavy sauces can dramatically increase the caloric content of an otherwise healthy dish.
Low-Calorie Chinese Appetizers
Instead of starting your meal with greasy egg rolls or prawn toast, which can be surprisingly high in calories, opt for lighter options.
- Steamed Dumplings: Choosing the steamed variety over pan-fried can save a significant number of calories. Vegetable or shrimp-filled steamed dumplings are especially low in calories and fat.
- Wonton Soup or Hot and Sour Soup: A broth-based soup can be a very filling starter with minimal calories. A cup of wonton soup is typically around 71 calories, while hot and sour soup is roughly 90 calories. The soup helps curb your appetite, potentially leading to a smaller overall calorie intake for the meal.
- Chicken Lettuce Wraps: This dish provides lean protein with fresh, crispy lettuce cups. Just be mindful of the dipping sauce and ask for it on the side to control portions.
Healthy Chinese Entree Selections
When it comes to the main course, focus on lean protein and lots of vegetables. Steamed dishes offer maximum flavor with minimum added fats.
- Steamed Fish with Ginger and Scallions: Steaming is a traditional and highly nutritious Chinese cooking method. Opting for a steamed white fish with fresh herbs provides an excellent source of lean protein and essential nutrients, free from heavy sauces.
- Moo Goo Gai Pan: This Cantonese dish features sliced chicken and a medley of vegetables like mushrooms, water chestnuts, and snow peas in a light sauce made from chicken broth, not heavy oils. A typical serving is significantly lower in calories than many other chicken entrees.
- Beef and Broccoli: A classic stir-fry, beef and broccoli offers a good balance of lean protein and fiber-rich vegetables. Ask for extra broccoli and for the sauce to be served on the side to control the sodium and sugar content.
- Buddha's Delight (Lo Han Jai): This vegetarian dish is packed with nutrient-dense vegetables and protein-rich tofu. For a lower-calorie version, request steamed tofu instead of deep-fried.
- Shrimp with Garlic Sauce: Shrimp is a lean protein source, and a simple garlic sauce is often lighter in sugar and fat than other sauces. Paired with mixed vegetables, it makes a balanced meal.
Calorie Comparison: Low-Calorie vs. High-Calorie Chinese Food
This table illustrates the significant difference in caloric content between typical menu items, highlighting why preparation method matters.
| Dish | Preparation Method | Approximate Calories (per serving) | Reason for Calorie Difference |
|---|---|---|---|
| Steamed Dumplings | Steamed | ~67.3 (per piece) | No added oil; lean fillings. |
| Wonton Soup | Broth-based | ~71.4 (per cup) | Light broth base. |
| Moo Goo Gai Pan | Lightly stir-fried | ~298 (per serving) | Lean protein, high vegetable content. |
| Egg Foo Yung | Pan-fried | ~115.9 (per patty) | Higher fat from frying. |
| Fried Rice | Stir-fried with oil | ~238.4 (per cup) | Uses oil, can contain higher-fat ingredients. |
| General Tso's Chicken | Deep-fried, heavy sauce | ~430.7 (per cup) | Deep-fried, sugary sauce. |
| Orange Chicken | Deep-fried, heavy sauce | ~660.2 (per cup) | Deep-fried, sugary sauce. |
How to Order for the Lowest Calories
Even when choosing a healthier dish, there are still ways to reduce your calorie intake.
- Ask for sauces on the side: This is the easiest way to control how much you consume, especially with sugar and sodium-heavy options like sweet and sour sauce.
- Request extra vegetables: Filling up on nutrient-dense, low-calorie veggies will help you feel fuller faster.
- Opt for brown rice: Brown rice has more fiber and nutrients than white rice. A half-cup serving is a smart portion.
- Avoid fried items: Say no to egg rolls, fried wontons, and dishes labeled as 'crispy' or 'golden'.
- Use chopsticks: Eating with chopsticks can slow down your consumption, allowing you to recognize when you're full.
Conclusion
While many Chinese takeout favorites are high in calories, it is entirely possible to enjoy a delicious and satisfying meal that is also low in calories. The key is to prioritize preparation methods like steaming and broth-based cooking over deep-frying and heavy sauces. By making informed choices, such as selecting steamed dumplings, wonton soup, and vegetable-heavy stir-fries, you can successfully navigate the menu and enjoy a healthier Chinese food experience. For more general healthy eating tips when dining out, consult resources like the Academy of Nutrition and Dietetics at eatright.org.
