How to make healthy Chinese food
Although Chinese food takeout is excellent, some of the options available can be high in salt, sugar, oil, and processed chemicals, similar to other cuisines that offer takeout.
Fortunately, if you're in the mood for Chinese food, there are some healthier order options. Additionally, you can always request that menu items be customised to your preferences. Additionally, if you check the menu, you may notice that there is frequently a section with options that are low-calorie Chinese food.
Along with advice on picking entrées, sides, and sauces, here are some healthy Chinese food options.
Beef and broccoli
Healthy Chinese food . Beef and broccoli is an easy dish that consists of stir-fried beef and broccoli with a mild sauce.
It is heavy in protein and low in carbohydrates. However, fatty beef cuts are frequently used to make it. 336 calories, 23 grams of fat in it, and 23 grams of protein.
By trying steamed broccoli rather than stir-fried broccoli, you can limit the amount of fat in your meal.
Baked salmon
Salmon that has been baked is a popular menu item in Chinese restaurants.
Salmon that has been baked is low in carbohydrates, high in protein, and full of good omega-3 fats. Cooked in butter, a 3-ounce (85-gram) serving has 156 calories, 21 grams of protein, and 7 grammes of fat (8Trusted Source).
For those following a low-carb or ketogenic diet, baked salmon tastes great when served with a side of steamed veggies.
Moo shu vegetables
In this well-known takeaway Chinese cuisine, which frequently includes ingredients like stir-fried pork, shredded cabbage, mushrooms, carrots, and onions, vegetables take centre stage.
Despite the fact that the precise nutritional composition can change depending on the components used, one cup (151 grammes) normally has about 230 calories and about 16 grammes of protein. It also has 16 grammes of fat, though, like other stir-fry dishes, the amount of fat varies depending on the eatery.
Go easy on the sauce and think about omitting the side of pancakes that is typically served with it to maximise the possible health benefits.
Eggplant with garlic sauce
A dish called eggplant with garlic sauce consists of grilled, smoke-flavoured eggplant that has been covered with a rich, acidic garlic sauce.
The centrepiece of the dish, eggplant, is low in calories and an excellent provider of a number of essential minerals, such as fibre, manganese, folate, and potassium
Other nutrient-dense components included in it are garlic, ginger, and peppers.
To increase the amount of fibre and make it healthy Chinese food in your dinner and include an additional serving of whole grains, choose brown rice as an accompaniment rather than white rice.
Steamed dumplings
A Chinese restaurant's dumplings are a treat of dough stuffed with meat, vegetables and a lot of seasonings, mostly pork and cabbage.
They are frequently fried, but you have the option of having them steamed to consume fewer calories and fat. There are just 40 calories in one medium steamed dumpling.
If you are salt sensitive use less soy sauce-based dip because it has a lot of sodium in it.
Hot and sour soup
In chicken broth, mushrooms, bamboo shoots, eggs, and ginger are used to make hot and sour soup. Additionally, it contains spices and vinegar, which give the meal its fiery and sour flavours.
In contrast, egg drop soup is produced simply by simmering cooked egg ribbons in chicken broth.
Each 1-cup (240 mL) portion of both soups has only 65–90 calories, and you can make them even healthier by skipping the fried lo mein noodles that are frequently provided as a garnish.
How to select healthy Chinese food
It's crucial to understand the cooking process when trying to order Chinese takeaway or any other takeout cuisine that is healthy.
Chinese restaurant that is battered and deep-fried should be avoided as they are rich in calories, added fat, and starch.
To give the meat in many stir-fries the smooth, velvety texture, some may be water-velvet or coated in cornstarch. Although water velveting is healthier than deep frying, it still contains more calories and starchy carbohydrates.
Choose entrees that are baked, steamed, boiled, or sautéed whenever possible. While deep-fried entrées have far higher levels of fat, carbohydrates, and calories than water-velveting, the latter does add some carbs and calories.
Healthy Chinese food options
Your side item is a crucial factor to take into account when selecting healthier Chinese takeout selections.
Steamed brown rice, sautéed or steamed veggies, spring rolls, or soups like egg drops or hot and sour soup are also healthier options.
You can also try other delicious vegetarian options like edamame, lettuce wraps, braised bamboo shoots, or cucumber salad.
Summary
Chinese restaurants near you offer a variety of takeout alternatives, some of which are considered unhealthy. However, there are also healthful options.
Stir-fries are a terrific choice since they include stir-fry vegetables healthy, which contribute fibre and nutrients, as well as protein from meat or tofu.
Additionally, you may pick healthier entrees and sides, as well as control how much sauce and how much food you consume.
With the help of this guide, picking healthier selections at your favourite Chinese restaurant will be simple.
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