Healthy Ingredients in Chinese Cooking: A Guide to Nutritious Choices

Chinese cuisine is incredibly diverse and flavorful, offering a wide range of dishes that can be both satisfying and nutritious. While some American-Chinese takeout options may be high in salt, sugar, and unhealthy fats, many traditional Chinese dishes feature ingredients that are naturally abundant in nutrients and promote good health. This article explores some of the healthiest ingredients commonly used in Chinese cooking, provides tips for making healthier choices when eating out, and offers some recipes you can try at home.

Vegetables: The Foundation of Healthy Chinese Dishes

Many Chinese dishes incorporate a variety of vegetables that are rich in fiber, vitamins, and minerals. Some of the most common and nutritious vegetables found in Chinese cuisine include:

• Broccoli and Bok Choy: These cruciferous vegetables contain sulforaphane, a compound believed to have cancer-preventing properties. They are also excellent sources of vitamin C, which boosts immunity, reduces cholesterol, helps prevent heart disease, and supports gum health.
• Green Onions (Scallions): Green onions can help reduce cholesterol and blood pressure, lowering the risk of heart disease. They contain flavonoids, which may lower the risk of heart attack, and quercetin, which may reduce the risk of colon cancer and blood clots.
• Red and Green Bell Peppers: These peppers are packed with vitamin C, with just one medium-sized pepper providing over 150% of the daily recommended value.
• Chinese Broccoli (Gai Lan): This vegetable offers "meatier" stalks and leafy greens, making it easy to prepare.
• Chinese Water Spinach: A leafy green vegetable that's a good source of vitamins and minerals.
• Napa and Savoy Cabbage: Both are excellent sources of fiber and vitamins, with potential antioxidant properties that may help protect against cancer.
• Bamboo Shoots: A crunchy vegetable that adds texture and fiber to dishes.
• Leeks: A member of the onion family, leeks are a good source of vitamins and minerals.
• Lemongrass: An aromatic herb used to add a citrusy flavor to dishes.
• Chili Peppers: Add spice and contain capsaicin, which has antioxidant and anti-inflammatory properties.
• Ginger: Known for its anti-inflammatory and digestive benefits.

Protein Sources: Building Blocks for a Balanced Meal

Protein is essential for building and repairing tissues, and many Chinese dishes include healthy protein sources such as:

• Tofu: This soybean curd is an excellent source of protein, calcium, and iron. It has been shown to lower cholesterol and blood pressure and may help reduce the risk of cancer. Tofu is also low in calories, making it a good choice for weight management. Dishes like authentic mapo tofu are a great way to incorporate this nutritious food into your diet.
• Poultry (Chicken and Duck): Lean sources of protein that are often stir-fried or used in soups.
• Beef and Pork: Can be part of a healthy diet in moderation, providing protein and other essential nutrients.
• Mung Beans: A good source of plant-based protein and fiber.
• Seitan: A wheat-based protein that is often used as a meat substitute.
• Seafood (Fish and Shrimp): Excellent sources of protein and omega-3 fatty acids, which are beneficial for heart health. Shrimp is a source of omega-3 fatty acids, which support the heart, blood vessels, lungs, immune system, and endocrine system.

Carbohydrates: Fueling Your Body

Carbohydrates provide energy for the body, and Chinese cuisine offers a variety of options, including:

• Rice: A staple in many Chinese dishes, rice is a good source of iron, which is important for strong bones. Studies have shown that iron deficiency can lead to lower bone density. Choose brown rice over white rice for added fiber and nutrients.
• Chinese Pearl Barley: A nutritious grain that can be used in soups and other dishes.
• Rice Flour, Tapioca, Potato, Wheat, and Corn Starches: Used to thicken sauces and create various types of noodles and wrappers.
• Egg Noodles, Lo Mein Noodles, Rice Noodles, and Glass Noodles: Different types of noodles that can be used in stir-fries and soups.
• Wonton Wrappers, Dumpling Skins, Egg Roll and Spring Roll Wrappers: Used to create a variety of appetizers and snacks.

Flavor Enhancers: Adding Depth and Complexity

Chinese cuisine utilizes a variety of flavor enhancers to create its distinctive tastes, including:

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• Soy Sauce: A fundamental ingredient in Chinese cooking, soy sauce adds a savory umami flavor to dishes. It's important to choose low-sodium soy sauce to reduce salt intake. There are two main types of soy sauce production: chemical and traditional. Traditional brewing methods result in higher quality, natural aroma, and healthier products.
• Rice Vinegar: Adds a tangy and slightly sweet flavor to sauces and dressings.
• Sesame Oil: Provides a rich, nutty flavor and aroma.
• Chili Oil: Adds heat and complexity to dishes.
• Sichuan Pepper: Creates a unique numbing and tingling sensation.
• MSG (Monosodium Glutamate): A controversial additive that enhances the savory umami flavor of dishes. While some people are sensitive to MSG, research suggests that it is safe for most people in moderate amounts.
• Fermented Bean Pastes: These pastes add a uniquely deep and complex umami profile to dishes. Look for naturally fermented bean pastes without added chemicals or harmful substances. They are rich in protein, fat, vitamins, calcium, phosphorus, iron, and live cultures.
• Cooking Wine: Used to marinate meats, poultry, seafood, and eggs, cooking wine helps to dissolve organic substances, reduce fishy and greasy tastes, and create new flavors. Shaoxing wine is a well-known type of Chinese cooking wine.
• Star Anise: Often added to fish and meat dishes for flavoring.

Healthier Chinese Food Options When Eating Out

When ordering Chinese takeout or dining at a Chinese restaurant, consider these healthier options:

• Soups (Wonton, Egg Drop, Hot and Sour): These soups are typically low in calories and can help fill you up before a meal. Avoid crispy wonton toppings to reduce extra calories and fat.
• Stir-Fries (Shrimp and Broccoli, Chicken with Snow Peas): Pairing lean protein with fiber-rich vegetables makes for a nutritious and filling meal. Ask for the sauce on the side or with half the amount to control sodium, sugar, and oil intake.
• Kung Pao Chicken: This spicy dish mixes chili peppers with diced chicken and vegetables. Have half an order with a cup of brown rice to keep your meal under 600 calories.
• Buddha’s Delight: A dish made with an assortment of vegetables and protein-rich tofu, stir-fried in a soy, garlic, and ginger sauce. Ask for the steamed version with the sauce on the side for a lighter option.
• Chop Suey: A classic Chinese-American dish with vegetables like cabbage, water chestnuts, and bean sprouts, served with chicken or shrimp and brown rice.
• Eggplant with Garlic Sauce: A dish of grilled eggplant topped with a tangy garlic sauce.
• Shrimp with Lobster Sauce: A relatively low-calorie and high-protein dish with stir-fried shrimp, peas, carrots, garlic, and scallions.

Dishes to Limit or Avoid

Some Chinese dishes are higher in calories, fat, sugar, and sodium, and should be consumed in moderation or avoided altogether:

• Egg Rolls: Deep-fried and wrapped in dough, egg rolls are high in calories and fat.
• Crab Rangoon: Mostly cream cheese, wrapped in dough, and deep-fried, crab rangoon is a calorie bomb.
• General Tso’s Chicken: Breaded, fried chicken smothered in a sugary sauce, this dish is high in calories, fat, and sodium.
• Barbecue Spare Ribs: Coated in a salty-sweet barbecue sauce, spare ribs are a high-fat and high-sodium choice.
• Fried Rice: Made with white rice fried in oil and tossed with salty soy sauce, fried rice is low in fiber and high in calories and sodium.
• Sweet and Sour Pork: Deep-fried pork coated in a sugary sauce, this dish is high in sugar and calories.
• Orange Beef: Fatty beef fried in oil and doused with a sugary sauce, orange beef is a high-calorie choice.
• Lo Mein: Noodles made from white flour, cooked with oil and soy sauce, lo mein is high in carbohydrates, fat, and sodium.

General Tips for Healthier Chinese Food Choices

• Choose Steamed or Baked Options: Opt for dishes that are baked, steamed, boiled, or sautéed in a small amount of oil instead of deep-fried options.
• Control Portion Sizes: Be mindful of portion sizes, as a single takeout order may contain up to 4 cups of food. Measure out an appropriate portion and save the rest for later.
• Choose Healthier Side Dishes: Opt for steamed brown rice, sautéed or steamed vegetables, spring rolls, or soups instead of fried rice, lo mein noodles, crab rangoon, or egg rolls.
• Request Sauce on the Side: Ask for sauces on the side to control the amount of sugar, salt, and oil added to your food.
• Limit Sodium Intake: Choose low-sodium soy sauce and avoid dishes with excessive amounts of salty sauces.
• Add More Vegetables: Ask for extra vegetables in your dishes to increase fiber, vitamins, and minerals.
• Be Aware of Cooking Methods: Avoid dishes that are water-velveted or coated in cornstarch, as they add extra starchy carbs and calories.

Recipes to Try at Home

Making Chinese food at home allows you to control the ingredients and cooking methods, making it easier to create healthy and delicious meals. Here are a few recipes to get you started:

Beef and Broccoli Stir Fry

Ingredients:

• 1.2-1.5 pound beef flank steak, sliced
• ¼ cup cooking oil
• ½ head of broccoli, cut into florets
• 1 carrot, sliced
• 1 clove of garlic, minced
• 2-3 tablespoons coconut aminos
• 1 tablespoon arrowroot flour
• Pinch of salt

For the stir fry sauce:

• ¼ cup coconut aminos
• ¼ cup water or beef stock
• 1 tablespoon rice vinegar
• 1 heaping tablespoon arrowroot flour
• 2 teaspoons sesame oil

Instructions:

1. In a bowl, marinate the beef with coconut aminos, arrowroot flour, and salt.
2. Heat the cooking oil in a wok or large skillet over high heat.
3. Stir-fry the beef until browned. Remove from the wok and set aside.
4. Add the broccoli and carrot to the wok and stir-fry until tender-crisp.
5. Add the garlic and stir-fry for a few seconds until fragrant.
6. In a separate bowl, whisk together the stir fry sauce ingredients.
7. Pour the sauce into the wok and bring to a simmer, stirring constantly until thickened.
8. Add the beef back to the wok and toss to coat.
9. Serve over brown rice.

Chicken Lettuce Wraps

Ingredients:

• 1 pound ground chicken
• 1 tablespoon peanut oil
• ½ onion, minced
• 1 cup green or red pepper, diced
• 1 8-ounce can water chestnuts, drained and minced
• 3 tablespoons soy sauce
• 3 tablespoons hoisin sauce
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon peanut butter
• 1 tablespoon honey
• 2 teaspoons chili sauce
• ½ teaspoon garlic powder
• ¼ teaspoon powdered ginger
• ¼ cup peanuts, crushed
• Lettuce leaves

Instructions:

1. Heat the peanut oil in a skillet over medium heat.
2. Add the ground chicken and cook until browned, breaking it up with a spoon.
3. Add the onion and pepper and cook until softened.
4. Stir in the water chestnuts, soy sauce, hoisin sauce, sesame oil, rice vinegar, peanut butter, honey, chili sauce, garlic powder, and ginger.
5. Simmer for 5-10 minutes, stirring occasionally.
6. Stir in the crushed peanuts.
7. Spoon the chicken mixture into lettuce leaves and serve.

Starch Noodles Stir Fry

Ingredients:

• Half of a cabbage, shredded
• 1 small bunch of glass noodles, soaked in hot water until softened
• 1 green onion, chopped
• 2 cloves garlic, minced
• 2 slices of ginger
• 2 dried chili peppers
• 10 whole Sichuan peppercorns
• 1 tablespoon cooking oil
• 1½ tablespoons light soy sauce
• 1 teaspoon dark soy sauce (optional)
• Pinch of salt

Instructions:

1. Heat the cooking oil in a wok or large skillet over high heat.
2. Add the garlic, ginger, chili peppers, and Sichuan peppercorns and stir-fry until fragrant.
3. Add the cabbage and stir-fry until softened.
4. Add the glass noodles, soy sauce, and salt. Stir-fry until the noodles are heated through and evenly coated with the sauce.
5. Stir in the green onion.
6. Serve immediately.

Ginger-Sesame Steamed Vegetable Salad

Ingredients:

• 2 tablespoons fresh ginger root, grated
• 2 tablespoons sesame oil
• 1 tablespoon fish sauce
• 1 teaspoon sugar
• ½ teaspoon soy sauce
• ¼ teaspoon salt
• 1 cup fresh green beans or snow peas
• 4 cups fresh broccoli florets
• 2 large carrots, julienned
• 9 ounces fresh spinach
• ½ cup finely chopped unsalted dry roasted peanuts
• Coarsely chopped fresh cilantro and julienned fresh ginger, for garnish

Instructions:

1. In a small bowl, whisk together the ginger, sesame oil, fish sauce, sugar, soy sauce, and salt.
2. Steam the green beans or snow peas, broccoli florets, and carrots until tender-crisp.
3. Add the spinach and steam until wilted.
4. Transfer the vegetables to a large bowl and toss with the ginger-sesame dressing.
5. Garnish with peanuts, cilantro, and ginger.
6. Serve warm or at room temperature.

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