What Is the Healthiest Food to Order at a Chinese Restaurant?
When it comes to dining out at Chinese restaurants, many of us think of delicious dishes packed with savory sauces, crispy textures, and rich flavors. However, if you're trying to eat healthier or watch your calorie intake, you might wonder which options are the best choice. Having been to my fair share of Chinese restaurants, I know how easy it is to get swept away by the indulgent, deep-fried options like General Tso’s Chicken or Egg Rolls. But there’s good news—there are plenty of healthy options that can satisfy your cravings without sabotaging your health goals.
Understanding the Healthiest Choices at Chinese Restaurants
Chinese cuisine offers a wide range of flavors and cooking styles, but not all dishes are created equal when it comes to nutrition. Many traditional Chinese dishes feature lean meats, fresh vegetables, and flavorful broths that can be incredibly nutritious. But what makes some dishes healthier than others? It’s all about the ingredients and cooking methods. I’ll walk you through a few of the healthiest options you can order at your local Chinese restaurant.
1. Steamed Dishes: The Healthier Alternative
Steamed dishes are often the healthiest option at any Chinese restaurant. The steaming method allows food to retain its nutrients while avoiding the need for excessive oil or fat. One of the best examples of a healthy steamed dish is steamed fish. This dish is typically made with fresh fish, such as tilapia or cod, and flavored with simple ingredients like soy sauce, ginger, and green onions. It's packed with protein, omega-3 fatty acids, and other essential nutrients while remaining low in calories and fat.
Another great steamed option is steamed dumplings, usually filled with lean meat like chicken or shrimp, and served with vegetables. These dumplings are lighter than their fried counterparts and make for a great appetizer or snack. If you’re looking for something hearty, consider ordering a steamed vegetable plate. Packed with fiber, vitamins, and minerals, steamed vegetables such as bok choy, broccoli, and snap peas provide a healthy, low-calorie option that complements almost any meal.
2. Stir-Fried Dishes with Lean Protein
If you enjoy the stir-fried dishes that Chinese restaurants are known for, you can still enjoy them while keeping things healthy. The key here is choosing dishes that feature lean proteins like chicken, shrimp, or tofu. I’ve always enjoyed a classic dish like chicken with mixed vegetables or shrimp with broccoli. These dishes are typically made with a small amount of oil and feature a variety of vegetables, making them a great source of fiber and vitamins.
When ordering stir-fried dishes, it’s essential to ask for less oil or sauce to cut back on unnecessary calories. Many restaurants are more than willing to accommodate special requests, such as using low-sodium soy sauce or reducing the amount of oil in the cooking process. Another healthy choice is tofu stir-fry, which provides plant-based protein and is a great option for vegetarians and those looking to reduce their meat consumption.
3. Soups: Light and Nutritious Options
Chinese soups can be both light and nutritious, especially those made with clear broths. One of the healthiest soups to order is hot and sour soup. This soup is made with a flavorful broth, tofu, mushrooms, and bamboo shoots, and it’s typically low in calories. It’s also packed with antioxidants and has a nice balance of spicy and tangy flavors that make it a favorite of many diners. I personally love how the hot and sour soup is filling but still light enough to start a meal without overindulging.
Another great option is egg drop soup, which is light, flavorful, and typically made with a clear chicken broth. It's low in calories and provides a decent amount of protein from the eggs. If you're looking for a vegetarian option, miso soup (if available) is another healthy choice, made with tofu, seaweed, and a clear broth.
4. Healthier Versions of Classic Dishes
Sometimes, it's all about making small adjustments to a dish to make it healthier. For example, fried rice can be a high-calorie, greasy dish, but you can opt for a healthier version by asking for less oil and adding more vegetables. I’ve had great experiences with restaurants offering a vegetable fried rice or a brown rice fried rice option, which provides more fiber and fewer calories compared to traditional white rice.
If you’re a fan of Kung Pao chicken or similar stir-fried dishes, you can ask for a lighter version with less sauce or opt for grilled chicken instead of the usual deep-fried pieces. Many Chinese restaurants offer such modifications without compromising too much on flavor. Even dishes like sweet and sour chicken can be made healthier by opting for the sauce on the side and requesting grilled or lightly sautéed chicken instead of the deep-fried version.
5. Avoiding the Heavier, Fried Dishes
While many of the deep-fried dishes at Chinese restaurants are tempting, they can quickly add up in terms of calories, fat, and sodium. Dishes like General Tso’s chicken, orange chicken, and egg rolls are often fried in heavy oils and drenched in sweet sauces, making them some of the unhealthiest options on the menu. I’ve learned to avoid these dishes or save them for special occasions, as they can contribute a lot of empty calories without much nutritional benefit.
Instead, I now look for dishes with a balance of protein, vegetables, and whole grains that are either steamed, stir-fried, or prepared in a light broth. These options provide more vitamins and minerals while keeping the calorie count in check.
My Journey to Healthier Chinese Food Choices
I remember when I first started paying attention to healthier choices at Chinese restaurants. I used to order my favorite dishes, not thinking twice about the calories or fat content. However, over time, I began to realize how important it was to make more informed choices. My personal journey has involved learning more about the ingredients in my favorite Chinese dishes, asking for modifications where needed, and finding healthier options that still satisfy my cravings.
One of the most surprising discoveries I made was how delicious steamed fish with ginger and scallions could be. The flavors were so fresh and delicate, and the fish was perfectly cooked without being greasy or heavy. It became one of my go-to healthy choices. Now, I find myself gravitating toward healthier options like tofu stir-fries, vegetable dumplings, and light soups whenever I eat out at Chinese restaurants.
Ultimately, Chinese cuisine offers many healthy options that can fit into a balanced diet. Whether you’re aiming for a low-calorie meal, a high-protein option, or simply a dish full of fresh vegetables, there are plenty of nutritious choices available. The key is making mindful decisions, opting for dishes that are steamed, stir-fried, or served in a light broth, and being aware of portion sizes.
