Chinese cuisine is renowned for its vibrant flavours and variety, making it a popular choice for takeout. However, like many takeout options, it can sometimes contain high levels of salt, sugar, oil, and processed additives.
In most Asian restaurants in London or other places, dishes are often adapted to local tastes, resulting in sweeter and saltier flavours than those in traditional Chinese meals. These adaptations can introduce distinct and enjoyable tastes but might increase the calorie content.
Fortunately, for those mindful of their health, there are several healthier alternatives available when ordering Chinese food. So, along with searching “healthy restaurants near me”, you can also explore sections of the menu dedicated to lighter options, typically lower in fat, sugar, and salt.
To help you make the best choices, here’s a guide to the eight healthiest Chinese food options, complete with suggestions for selecting delicious and nutritious sides and sauces.
Healthy Chinese Food to Try
The following are some of the healthiest Chinese food options you can order in a restaurant or for takeaway.
Steamed Dumplings
Dumplings are a popular choice in Chinese restaurants. They are typically filled with a savoury blend of seasoned meat and vegetables, like pork, prawn, and cabbage. Although they're often fried, choosing steamed dumplings can help reduce calories and fat. A medium steamed dumpling has just 40 calories.
While the soy-sauce-based dipping sauce that comes with them is low in calories, it's quite high in sodium. If you're watching your salt intake, using the sauce sparingly is a good idea, allowing you to enjoy the flavours without too much sodium.
Egg Drop or Hot & Sour Soup
Hot and sour soup is a flavourful blend of mushrooms, bamboo shoots, eggs, and ginger simmered in a rich chicken broth. Vinegar and a mix of spices give this soup its distinctive taste, which is both spicy and tangy. On the other hand, egg drop soup offers a simpler but equally comforting experience, featuring delicate ribbons of cooked egg in a soothing chicken broth.
Both of these soups are delicious and low in calories, with each one-cup serving containing just 65 to 90 calories. To keep them healthier, consider skipping the fried lo mein noodles that are often served as a topping. This way, you can enjoy the robust flavours without the extra calories.
Beef & Broccoli
Beef and broccoli is a classic dish that combines stir-fried beef and fresh broccoli tossed together in a light sauce. It's a simple yet satisfying meal that is low in carbs and high in protein, making it a healthier choice for those monitoring their diet.
However, it's worth noting that this dish is often prepared using fatty cuts of beef. You can make it healthier by requesting that the broccoli be steamed instead of stir-fried, which helps reduce the overall fat content. Additionally, you must ask for the sauce to be served on the side so that you can control the amount you consume, tailoring the meal to your nutritional preferences.
Moo Goo Gai Pan
Moo goo gai pan is a delightful stir-fry dish featuring tender chicken and an array of vegetables, including mushrooms, broccoli, carrots, and water chestnuts, all lightly coated in sauce. This dish is packed with nutritious ingredients and lean protein from the chicken, making it both low in calories and satisfyingly filling. A one-cup serving weighs in at just about 160 calories and delivers about 15 grams of protein.
For those mindful of their salt and sugar intake, consider requesting the sauce on the side. This simple modification allows you to control the amount you add, ensuring the dish remains a healthy choice without sacrificing flavour.
Steamed Fish and Vegetables
While you might think of steamed dishes as the uninspiring diet food of the past, steaming is actually a traditional and widely respected cooking method in Chinese cuisine. Many takeout menus feature steamed white fish served with various mixed vegetables. This combination not only tastes great but also provides a good source of protein and fibre, which are vital for digestion and heart health.
If you can pick your vegetables, try adding Chinese eggplant. It has fewer seeds than Western varieties and becomes deliciously creamy and tender when stir-fried. Plus, it’s packed with fibre and anthocyanins, powerful antioxidants that boost your health.
Baked Salmon
Many Chinese restaurants now include a delicious baked salmon option on their menu, making it an excellent choice for health-conscious diners. Baked salmon is not only high in protein but also rich in omega-3 fatty acids, which are great for your heart, and it's completely free of carbohydrates.
Baked salmon becomes the ideal main course for anyone following a low-carb diet when paired with a side of steamed vegetables. This combination is both nutritious and satisfying, helping you stay on track with your health goals while enjoying rich, natural flavours.
Chicken with Bok Choy
In the chicken section of the menu, there's an underrated dish that's worth trying. It features thin, tender slices of lean chicken breast paired with sauteed bok choy, a green leafy vegetable called Chinese cabbage. This combination is not only rich in protein but also provides a good dose of vitamins C and A.
If you don’t see this dish listed but notice bok choy included in other menu items, you might be able to customise your meal. Try asking if you can substitute bok choy for another vegetable, like string beans, in any chicken and vegetable dish. Alternatively, if you find a vegetarian option that includes bok choy and mushrooms, you could request to add chicken to it. These tweaks let you enjoy a personalised, nutritious meal that fits your preferences.
Buddha’s Delight
Buddha’s Delight is an excellent choice for both vegans and vegetarians. This stir-fry combines tofu with various steamed vegetables, such as bok choy, cabbage, and broccoli, all tossed in a light and savoury sauce. Being entirely plant-based, it offers a healthy dose of fibre, along with protein from the tofu.
Furthermore, tofu isn't just a protein source; it's one of the few complete proteins available to vegans and vegetarians. This means it includes all nine essential amino acids for your body to build proteins. Buddha’s Delight is not only a delicious choice but also a nutritionally smart one, supporting overall health and well-being.
Wrapping Up
Chinese cuisine offers a wealth of delicious and nutritious options that cater to a variety of dietary preferences. From the protein-packed steamed dumplings and soothing soups to robust choices like Buddha’s Delight and innovative dishes like Moo Goo Gai Pan, there’s something for everyone.
Embracing these healthier alternatives allows you to enjoy the rich flavours of Chinese food while maintaining a balanced diet, proving that you can have the best of both worlds - great taste and good health.
And, while you’re enjoying your Chinese food, don’t forget to nominate your favourite restaurant for the upcoming Asian Restaurant and Takeaway Awards (ARTA). To find out more about this prestigious food industry award, visit artauk.com.
