Chinese cuisine is known for its savory flavors, colorful ingredients, and aromatic spices. Unfortunately, some of the most popular Chinese dishes are not exactly the healthiest options. Many Chinese takeout dishes are high in fat, salt, and sugar, which can lead to weight gain, high blood pressure, and other health problems.
However, this doesn’t mean you have to give up Chinese food altogether. There are plenty of nutritious and delicious Chinese dishes that you can enjoy without feeling guilty. In this article, we’ll highlight the 13 healthiest Chinese food takeout options that you can order next time you’re craving some Chinese cuisine.
Introduction: Why Chinese Food Can Be Unhealthy
Chinese cuisine has a reputation for being unhealthy due to the high levels of salt, sugar, and fat in some dishes. The most popular Chinese takeout dishes, such as General Tso’s chicken, fried rice, and egg rolls, are loaded with calories and sodium. However, not all Chinese food is bad for you. In fact, Chinese cuisine can be very healthy if you choose the right dishes.
The Top 13 Healthiest Chinese Food Takeout Options
When ordering Chinese takeout, it’s essential to choose dishes that are lower in fat, salt, and sugar. Here are the top 13 healthiest Chinese food takeout options that you can enjoy guilt-free:
1. Hot and sour soup or egg drop soup
Hot and sour soup and egg drop soup are two popular Chinese soup options that are often found on Chinese takeout menus. Both soups are delicious and can be a healthy option, depending on the ingredients and cooking methods used.
Hot and sour soup is a spicy and tangy soup that typically includes ingredients such as mushrooms, tofu, bamboo shoots, and shredded pork. The soup is flavored with vinegar, soy sauce, and chili sauce, giving it a distinctive sour and savory taste. Hot and sour soup is low in calories and high in protein, making it a great option for those looking to eat a healthy meal.
Egg drop soup, on the other hand, is a lighter soup that is made with beaten eggs, chicken broth, and sometimes cornstarch for thickening. This soup is low in calories and high in protein, and the eggs provide a good source of nutrients such as vitamin B12 and choline. Egg drop soup is often served as an appetizer or as part of a larger meal.
When choosing between a hot and sour soup and egg drop soup, consider your personal taste preferences as well as your dietary needs. Hot and sour soup is spicier and more flavorful, while egg drop soup is lighter and more subtle. If you’re looking for a soup with a bit more substance, hot and sour soup may be the way to go. However, if you want something light and simple, egg drop soup is a great choice. Just be sure to ask about the ingredients and cooking methods to make sure the soup you choose is as healthy as possible.
2. Beef and broccoli
Beef and broccoli is a classic Chinese dish that is often found on Chinese takeout menus. The dish is made with tender strips of beef, crisp broccoli, and a savory sauce that combines soy sauce, oyster sauce, and garlic. Beef and broccoli can be a healthy option, depending on how it is prepared.
To make beef and broccoli healthier, choose lean cuts of beef such as sirloin or flank steak, and ask for less oil and salt when ordering. Broccoli is a nutrient-dense vegetable that is low in calories and high in vitamins and minerals. The combination of beef and broccoli provides a good balance of protein and fiber, making it a filling and satisfying meal.
When ordering beef and broccoli, be mindful of the sauce used in the dish. Some Chinese restaurants may use a sauce that is high in sodium and sugar, which can make the dish less healthy. To make sure you’re getting a healthier version of beef and broccoli, ask for the sauce on the side and add it sparingly to your dish.
Overall, beef and broccoli can be a healthy option for Chinese takeout if you make some smart choices. Choose lean beef, ask for less oil and salt, and be mindful of the sauce used in the dish. With these tips in mind, you can enjoy a delicious and nutritious meal of beef and broccoli.
3. Steamed dumplings
Steamed dumplings, also known as jiaozi, are a popular Chinese food that can be found on many Chinese takeout menus. These small, doughy pockets are usually filled with a variety of ingredients, including vegetables, pork, and shrimp, and are steamed until tender.
Steamed dumplings can be a healthy option, depending on the ingredients used in the filling and the amount of sodium in the dipping sauce. Vegetarian or vegetable-filled dumplings can be a good option for those looking to reduce their intake of meat. Shrimp and pork can also be healthy choices, as long as they are not heavily processed or fried.
When ordering steamed dumplings, be mindful of the dipping sauce that comes with them. Many Chinese restaurants provide a soy sauce-based dipping sauce that is high in sodium. To make steamed dumplings healthier, consider asking for a reduced-sodium or low-sodium sauce, or skip the sauce altogether and enjoy the dumplings on their own.
Steamed dumplings can be a great addition to a healthy and balanced diet. They are a good source of protein and can be customized to fit your dietary needs. Just be sure to choose fillings that are not heavily processed or fried, and watch the amount of sodium in the dipping sauce.
4. Chicken and broccoli
Chicken and broccoli is another popular Chinese dish that is commonly found on Chinese takeout menus. It is a healthy and nutritious option that can provide a good balance of protein and fiber.
Chicken is a lean source of protein that is low in fat and high in nutrients such as vitamin B6 and niacin. Broccoli is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins, and minerals. When combined, chicken and broccoli make a filling and satisfying meal that can help support a healthy lifestyle.
To make chicken and broccoli even healthier, consider asking for less oil and salt when ordering. Some Chinese restaurants may use a lot of oil and salt when preparing this dish, which can make it less healthy. Ask for the sauce on the side and add it sparingly to your dish to control the amount of sodium and sugar you consume.
5. Moo goo gai pan
Moo goo gai pan is a popular Chinese dish that is often found on Chinese takeout menus. It is made with sliced chicken breast, mushrooms, and a variety of vegetables such as snow peas, carrots, and bamboo shoots. The dish is typically stir-fried with a light sauce made from chicken broth, soy sauce, and oyster sauce.
Moo goo gai pan can be a healthy option for Chinese takeout if you make some smart choices. To make it even healthier, consider asking for less oil and salt when ordering. Choose brown rice instead of white rice to add more fiber to your meal.
Chicken is a lean source of protein that is low in fat and high in nutrients such as vitamin B6 and niacin. Vegetables like mushrooms and snow peas are also low in calories and high in fiber, vitamins, and minerals. When combined, moo goo gai pan can provide a good balance of protein and fiber, making it a filling and satisfying meal.
Be mindful of the amount of sauce used in the dish, as some Chinese restaurants may use a sauce that is high in sodium and sugar. To make sure you’re getting a healthier version of moo goo gai pan, ask for the sauce on the side and add it sparingly to your dish.
6. Chop suey
Chop suey is a Chinese-American dish that has become a staple of many Chinese takeout menus. It typically consists of diced vegetables such as celery, carrots, and bean sprouts, combined with meat (usually chicken or pork), and a savory sauce made from soy sauce, oyster sauce, and sometimes hoisin sauce. The ingredients are stir-fried together until tender and served over rice.
Chop suey can be a healthy option for Chinese takeout if you make some smart choices. To make it even healthier, consider asking for less oil and salt when ordering. Choose brown rice instead of white rice to add more fiber to your meal.
Vegetables are the main component of chop suey, and they are packed with nutrients such as fiber, vitamins, and minerals. Meat provides protein and can be a healthy addition to a balanced meal, as long as it is not heavily processed or fried.
7. Baked salmon
Baked salmon is a popular seafood dish that is both healthy and delicious. It is a good source of omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation in the body. Baking salmon is a simple and easy way to prepare this tasty fish.
To make baked salmon, preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Rinse the salmon fillet under cold water and pat it dry with a paper towel. Season the salmon with salt, pepper, and any other desired spices or herbs. You can also add some lemon slices or other aromatics to infuse the fish with flavor.
Place the seasoned salmon on the prepared baking sheet and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The cooking time will vary depending on the thickness of the salmon fillet.
Baked salmon can be served with a variety of sides such as roasted vegetables, brown rice, or a salad. It is a healthy and delicious way to incorporate seafood into your diet and reap the benefits of omega-3 fatty acids.
8. Happy family
Happy Family is a popular Chinese-American dish that typically includes a variety of meats, seafood, and vegetables stir-fried together in a savory sauce. It’s a hearty and satisfying dish that is perfect for sharing with a group.
The dish gets its name from the mix of ingredients, which are said to represent a “happy family” of proteins and vegetables. Common ingredients in the happy family may include beef, chicken, shrimp, scallops, and vegetables such as broccoli, carrots, mushrooms, and baby corn.
9. Buddha’s delight
Buddha’s delight, also known as “luóhàn zhāi” in Mandarin, is a vegetarian dish that is popular in Chinese cuisine. It is made with a variety of vegetables and tofu and is typically seasoned with soy sauce, garlic, ginger, and other spices.
The dish is named after the Buddhist monks, or “luóhàn,” who traditionally followed a vegetarian diet. Buddha’s delight is often served during the Chinese New Year as a symbol of good luck and prosperity.
The ingredients in Buddha’s Delight can vary depending on the region and the chef, but commonly used vegetables include mushrooms, bok choy, snow peas, bean sprouts, carrots, and bamboo shoots. Tofu is also a staple ingredient, providing protein and a meaty texture to the dish.
To make Buddha’s delight, the vegetables are typically stir-fried with tofu and seasonings until they are tender and flavorful. Some versions of the dish may also include noodles or rice.
Buddha’s Delight is a healthy and delicious option for those following a vegetarian or vegan diet. It is low in calories and fat and packed with vitamins, minerals, and fiber. It can be enjoyed on its own as a main dish or served as a side dish alongside other Chinese favorites such as fried rice or chow mein.
10. Eggplant with garlic sauce
Eggplant with garlic sauce is a popular Chinese dish that features tender, stir-fried eggplant coated in a savory garlic sauce. The dish is known for its bold and pungent flavors and is often enjoyed as a vegetarian or vegan option.
To make eggplant with garlic sauce, eggplant is typically sliced and stir-fried until it is tender and golden brown. The garlic sauce is made by combining minced garlic, soy sauce, vinegar, sugar, and other seasonings in a pan and cooking until it thickens.
In addition to eggplant and garlic sauce, the dish may also include other vegetables such as bell peppers, onions, and mushrooms, as well as proteins like tofu or seitan for added texture and flavor.
Eggplant is a nutritious vegetable that is low in calories and high in fiber, vitamins, and minerals. It is also a good source of antioxidants, which can help protect the body from damage caused by free radicals.
While eggplant with garlic sauce can be a healthy and flavorful option for Chinese takeout, it is important to be mindful of the amount of sodium in the dish. Some Chinese restaurants may use high amounts of soy sauce and other seasonings, which can contribute to high blood pressure and other health issues. To make the dish healthier, consider asking for less sauce or for the sauce to be served on the side.
11. Shrimp with lobster sauce
Shrimp with lobster sauce is a popular Chinese takeout dish that features tender, succulent shrimp in a savory and rich sauce made with garlic, ginger, and fermented black beans. Despite its name, the dish does not actually contain lobster.
To make shrimp with lobster sauce, shrimp is typically stir-fried with vegetables such as onions, peas, and carrots, and then coated in a flavorful sauce made with chicken broth, soy sauce, cornstarch, and other seasonings. The sauce gets its name from the fermented black beans, which are a common ingredient in lobster sauce and give it a deep, umami flavor.
Although shrimp with lobster sauce is a tasty and satisfying dish, it is important to be aware of its nutritional content. The dish is typically high in sodium and may contain added sugar, which can contribute to health issues such as high blood pressure and obesity. To make the dish healthier, consider asking for less sauce or for the sauce to be served on the side.
Shrimp is a good source of lean protein and is also low in calories, fat, and carbohydrates. It is also rich in omega-3 fatty acids, which can help promote heart health and reduce inflammation in the body.
12. Moo shu vegetables
Moo shu vegetables is a classic Chinese dish that features a stir-fry of shredded vegetables, typically including cabbage, carrots, and mushrooms, wrapped in a thin pancake along with hoisin sauce. It is a popular vegetarian option that is full of flavor and texture.
To make moo shu vegetables, the vegetables are typically stir-fried with garlic, ginger, and other seasonings until they are tender and flavorful. The mixture is then wrapped in a thin, crepe-like pancake along with hoisin sauce, which adds a sweet and tangy flavor.
In addition to the traditional vegetables, some variations of moo shu vegetables may also include other ingredients such as tofu, egg, or bamboo shoots. The dish is often served with rice and other side dishes, such as stir-fried green beans or steamed dumplings.
Moo shu vegetables are a nutritious and satisfying dish that is low in calories and high in fiber, vitamins, and minerals. It is also a good source of antioxidants, which can help protect the body from damage caused by free radicals.
13. Kung pao chicken
Kung pao chicken is a popular Chinese dish that features tender pieces of chicken stir-fried with vegetables and peanuts in a spicy and flavorful sauce. It is a classic Sichuan dish that is known for its bold and complex flavors.
To make kung pao chicken, diced chicken is typically marinated in a mixture of soy sauce, rice wine, and cornstarch, and then stir-fried with vegetables such as bell peppers, onions, and zucchini. Peanuts are also added for crunch and texture. The dish is then coated in a spicy and savory sauce made with Sichuan peppercorns, dried chili peppers, garlic, and ginger.
Kung pao chicken is a tasty and satisfying dish, but it is important to be aware of its nutritional content. The dish is typically high in sodium and calories and may contain added sugar. To make the dish healthier, consider asking for less sauce or for the sauce to be served on the side. Additionally, pairing the dish with steamed vegetables or brown rice
A note about MSG
Monosodium glutamate, commonly known as MSG, is a flavor enhancer that is often added to Chinese food and other dishes to enhance their taste. Despite its widespread use, there has been some controversy over the safety of MSG and its potential side effects.
MSG is a naturally occurring amino acid that is found in many foods, such as tomatoes, cheese, and soy sauce. However, the MSG that is added to food is typically produced through a fermentation process and is used in much higher concentrations than what is naturally found in food.
Some people may experience side effects after consuming MSG, such as headaches, sweating, and heart palpitations. These symptoms are commonly referred to as “Chinese restaurant syndrome” and are thought to be caused by the excessive intake of MSG.
However, the scientific evidence on the safety of MSG is mixed. While some studies have linked MSG to adverse effects, others have found no significant impact on health. The U.S. Food and Drug Administration (FDA) considers MSG to be generally safe when consumed in normal amounts.
If you are concerned about consuming MSG, it is always a good idea to ask your Chinese takeout restaurant about their use of MSG and to read labels carefully. Additionally, there are many delicious Chinese dishes that can be made without the use of MSG, such as stir-fried vegetables, steamed dumplings, and moo shu vegetables.
Conclusion
In conclusion, Chinese food takeout can be a delicious and convenient option for those who are looking for a quick and tasty meal. While many Chinese dishes can be high in fat, salt, and calories, there are also many healthy and nutritious options to choose from.
In this article, we have highlighted 13 of the healthiest Chinese food takeout options, including steamed dumplings, moo shu vegetables, and shrimp with lobster sauce. These dishes are generally lower in fat, calories, and sodium than some of the more popular Chinese dishes, making them a great choice for those who are looking to maintain a healthy diet.
It is also important to note that while MSG is a common ingredient in Chinese food, there is mixed evidence on its safety and potential side effects. If you are concerned about consuming MSG, it is always a good idea to ask your restaurant about their use of it and to look for alternatives that do not contain it.
In the end, the key to enjoying Chinese food takeout in a healthy way is to be mindful of portion sizes, choose dishes that are lower in fat and sodium, and balance your meals with plenty of vegetables and whole grains. With these tips in mind, you can enjoy the delicious flavors of Chinese cuisine without compromising your health.
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