Healthy Chinese Takeout: Top 11 Dietitian-Approved Choices

Introduction

Chinese takeout is a popular choice for many due to its delicious flavors and convenience. However, it can be challenging to navigate the menu and choose dishes that align with a healthy diet. This guide, curated with insights from dietitians, highlights the 11 healthiest Chinese takeout options that are both nutritious and satisfying.

1. Steamed Dumplings

Why It's Healthy: Steamed dumplings are a great choice because they are not fried, reducing the overall fat content. They typically contain lean protein such as chicken or shrimp and are often paired with vegetables.

Tips: Opt for dumplings with vegetable fillings or lean proteins and avoid excessive soy sauce to keep sodium levels in check.

2. Hot and Sour Soup

Why It's Healthy: Hot and sour soup is low in calories and can be a great appetizer to fill you up before the main course. It usually contains tofu, mushrooms, and bamboo shoots, which are high in nutrients and fiber.

Tips: Be mindful of the sodium content, which can be high in restaurant-prepared soups. You can ask for a lower-sodium version if available.

3. Egg Drop Soup

Why It's Healthy: Egg drop soup is another low-calorie soup option that provides protein from the eggs and a warming, satisfying start to your meal.

Tips: Similar to hot and sour soup, watch the sodium content. Pair it with a vegetable-heavy dish to balance your meal.

4. Moo Goo Gai Pan

Why It's Healthy: This dish features chicken and vegetables like mushrooms, snow peas, and water chestnuts in a light, savory sauce. It is low in calories and fat while providing a good amount of protein and fiber.

Tips: Request to have the sauce on the side to control the amount you consume, reducing sodium and sugar intake.

5. Chicken with broccoli

Why It's Healthy: Chicken with broccoli is a classic healthy option that combines lean protein and fiber-rich broccoli in a light, savory sauce.

Tips: Ask for steamed chicken and broccoli with the sauce on the side to further reduce calorie and sodium intake. This way, you can control how much sauce you add.

6. Buddha’s Delight

Why It's Healthy: Buddha’s Delight is a vegetarian dish made with a variety of steamed vegetables and tofu, providing a nutrient-dense, low-calorie meal rich in vitamins, minerals, and fiber.

Tips: Ensure the dish is steamed or lightly sautéed with minimal oil. Avoid adding too much soy sauce to keep sodium levels low.

7. Steamed Fish with Ginger and Scallions

Why It's Healthy: Steamed fish is a lean source of protein and omega-3 fatty acids, which are beneficial for heart health. The ginger and scallions add flavor without adding extra calories or fat.

Tips: Confirm that the fish is steamed and not fried, and ask for light seasoning to keep the dish healthy.

8. Stir-Fried Shrimp with Vegetables

Why It's Healthy: Shrimp is low in calories and high in protein. When combined with a variety of stir-fried vegetables, it makes for a balanced and nutritious meal.

Tips: Choose dishes that are stir-fried with minimal oil and avoid heavy sauces. Ask for the sauce on the side if possible.

9. Chicken Lettuce Wraps

Why It's Healthy: Chicken lettuce wraps offer a low-carb option that combines lean protein with crunchy vegetables. The lettuce acts as a wrap, reducing the need for high-carb alternatives like rice or noodles.

Tips: Be cautious of the sauce that comes with the wraps. Opt for a lighter sauce or use it sparingly to keep the dish healthy.

10. Mixed Vegetable Stir-Fry

Why It's Healthy: A mixed vegetable stir-fry is a great way to get a variety of vitamins, minerals, and fiber. This dish is usually low in calories and fat, making it a healthy choice.

Tips: Ensure the vegetables are stir-fried with minimal oil and without heavy sauces. Ask for the sauce on the side to control your intake.

11. Brown Rice

Why It's Healthy: Brown rice is a whole grain that provides more fiber and nutrients than white rice. It helps in maintaining steady blood sugar levels and adds a healthy dose of fiber to your meal.

Tips: Substitute white rice with brown rice whenever possible. Keep portion sizes moderate to avoid excess calorie intake.

Conclusion

Choosing healthier options from a Chinese takeout menu doesn't mean sacrificing flavor. By selecting dishes that are steamed, stir-fried with minimal oil, and rich in vegetables and lean proteins, you can enjoy a delicious meal that aligns with your health goals. Remember to be mindful of portion sizes and ask for sauces on the side to better control your sodium and calorie intake. These tips and recommendations can help you make nutritious choices without compromising on taste.