Is Chinese Food Healthy? Chicken & Broccoli with Hoisin

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Sep 13

is Chinese food healthy - chicken and broccoli on a plate — Makes: *2 Servings*
Per Serving: *35g Protein | 420 Cal*

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Chinese cuisine is a global favorite, but sometimes its healthiness sparks a bit of debate. First, it’s important to understand (and appreciate!) the sheer diversity and rich culinary history of China. With over 5,000 years of gastronomic evolution in a country the size of the United States, China offers a plethora of regional cuisines, each with its own unique flavors, ingredients, and cooking techniques. From the fiery dishes of Szechuan to the delicate dim sum of Cantonese cuisine, traditional Chinese cuisine is a treasure trove of culinary delights. Like most cuisines, there are dishes and techniques that can be considered healthier and others that you’d want to eat less frequently. Chinese food can absolutely be part of a healthy and balanced diet. Here, we’re taking a closer look at some of the health benefits of Chinese cuisine, the ins and outs of how you can make healthier choices at your favorite Chinese restaurants, and some of the dishes that you might want to consider if you want to eat delicious Chinese food while trying to achieve your health goals.

A Diverse Culinary Landscape

Chinese food is incredibly diverse. China is a vast country with a rich culinary history, offering a variety of flavors, ingredients, and cooking techniques. Each region boasts unique dishes that cater to different tastes and dietary preferences. The bold and aromatic flavors of Hunan cuisine, the seafood-rich dishes of Fujian, and the hearty, wheat-based fare of Northern China further showcase the incredible variety within Chinese cuisine. Each region's culinary traditions reflect its geography, climate, and cultural influences, making Chinese food a fascinating and delicious exploration.

Northern vs. Southern Chinese Food

Understanding the differences between Northern and Southern Chinese food can help you appreciate the diversity of Chinese cuisine even more:

Northern Chinese Food: This cuisine is characterized by its hearty and robust dishes, often featuring wheat-based staples like noodles, dumplings, and steamed buns. The colder climate of the north influences the use of more preserved foods and stronger flavors (as well as wheat, which grows more plentifully in the north). Common ingredients include lamb, beef, and root vegetables, and these dishes often have a savory and umami-packed profile. Examples include Peking duck, Mongolian hotpot, and hand-pulled noodles.
Southern Chinese Food: In contrast, Southern Chinese cuisine, particularly from regions like Guangdong (Cantonese), tends to be lighter and more delicate, focusing on fresh ingredients and subtler flavors. Rice is the staple grain here, and there is more of an emphasis on seafood, fresh vegetables, and fruits. Cantonese dim sum, sweet and sour pork, and steamed fish with ginger and scallions are popular dishes. The warmer climate allows for a wider variety of fresh produce, which is often quickly stir-fried or steamed to retain flavor and nutrients.

is Chinese food healthy - recipe graphic

American-Chinese Food

When you eat at your favorite local Chinese restaurant, you might notice that the menu features dishes that aren't traditionally Chinese. That's because American-Chinese food is a distinct cuisine that has evolved to suit American tastes. Here’s what sets it apart:

Adaptation: Early Chinese immigrants adapted their traditional recipes to make use of available ingredients and cater to American palates. This led to the creation of new dishes that blend Chinese techniques with American flavors.
Sweet and Savory Flavors: American-Chinese food often features sweeter sauces and a combination of sweet and savory flavors. Dishes like General Tso's chicken and orange chicken are prime examples of this trend.
Deep-Fried Delights: Fried foods are more common in American-Chinese cuisine. Egg rolls, crab rangoon, and deep-fried chicken dishes cater to the American love for crispy textures.
Emphasis on Meat: While traditional Chinese cuisine often includes a balance of meat and vegetables, American-Chinese dishes tend to be more meat-centric, with larger portions of protein.
Popular Dishes: Iconic American-Chinese dishes include chop suey, beef with broccoli, lo mein, and fortune cookies. These dishes have become staples in Chinese restaurants across the country and are well-loved by diners.

The Health Benefits of Chinese Food

Veggie Power: Traditional Chinese meals often include a hearty serving of vegetables. Bok choy, broccoli, bell peppers, snow peas, bamboo shoots, water chestnuts, and other fresh vegetables. These veggies are a great way to make sure you're getting lots of vitamins, minerals, and antioxidants. Stir-frying and steaming are the most common cooking methods and help retain the nutrients in these veggies.
Lean Proteins: Many Chinese dishes feature lean proteins like chicken, fish, tofu, and seafood. These proteins are essential for muscle repair and overall health. Plus, tofu and other soy-based products are great sources of plant-based protein.
Flavor with Less Fat: Chinese cuisine uses a variety of flavorful ingredients like ginger, garlic, scallions, and spices. These add taste without the need for heavy sauces or excessive oil.

The Less Healthy Aspects of Some Chinese Food

Of course, not all Chinese food (or food of any other cuisine!) is created equal. Here are a few things to watch out for:

Fried Dishes: Who doesn’t love a bit of fried food? There’s a reason we love fried chicken, French fries, fried appetizers, and the like. Egg rolls, fried rice, and General Tso's chicken are delicious, but because they're made by deep frying, they can be high in unhealthy fats and calories. Enjoy these in moderation.
Sodium Overload: Many Chinese dishes can be high in sodium due to sauces like soy sauce, oyster sauce, and hoisin sauce. These sauces are important components of traditional dishes, but can be less healthy if you’re eating too much or if you have health concerns related to sodium intake. High sodium intake can lead to high blood pressure, heart disease, and other health issues. Opt for lower-sodium versions when possible.
Hidden Sugars: Some dishes, particularly those with a sugary sauce or glaze, can contain more sugar than you might think. Again, moderation is key.

Protein Powerhouses in Chinese Food

Getting enough protein is crucial for maintaining muscle mass, supporting metabolism, and keeping you feeling full and satisfied. Chinese cuisine offers plenty of protein-rich options that are both delicious and healthy:

Tofu and Tempeh: These soy-based products are fantastic sources of plant-based protein. They absorb flavors well and can be found in dishes like Mapo Tofu, stir-fried tofu with vegetables, and braised tofu.
Chicken: Skinless chicken breast or thigh is a lean source of protein commonly used in dishes like Kung Pao Chicken, Chicken with Broccoli, and Hainanese Chicken Rice. Chicken is very versatile and can be prepared in countless ways to keep things interesting.
Seafood: Fish, shrimp, and scallops are excellent sources of lean protein. Dishes like steamed fish with ginger and scallions, shrimp dumplings, and stir-fried seafood medleys are tasty and nutritious.
Eggs: Eggs are used in many Chinese dishes, from Egg Drop Soup to fried rice. They provide high-quality protein and essential amino acids.
Pork: Lean cuts of pork, such as tenderloin, are used in dishes like Moo Shu Pork and steamed pork buns. While pork can be higher in fat, choosing leaner cuts can help keep it on the healthier side.

Making Healthier Choices

So, how can you enjoy Chinese food while keeping it healthy? Here are some tips:

1. Choose Steamed Over Fried

Go for steamed dishes or those that are stir-fried with minimal oil. Steamed dumplings, fish, and veggies are great options.

2. Load Up on Veggies

Fill your plate with a variety of vegetables. They’re low in calories and high in nutrients, helping you feel full and satisfied.

3. Watch the Sauces

Choose low-sodium soy sauce and go easy on sugary sauces. Consider asking for sauces on the side so you can control how much you use.

4. Portion Control

Chinese food is often served family-style, which can make portion size difficult to navigate. Serve yourself a reasonable portion and savor each bite.

Healthy Chinese Food Options

When you're dining out at your favorite Chinese restaurant or ordering Chinese takeout, try one of these go-to healthy options you can find at nearly any local Chinese restaurant:

Steamed Dumplings: Opt for steamed instead of fried. These are often filled with lean meats and vegetables, making them a lighter option.
Hot and Sour Soup and Egg Drop Soup: Broth-based soup is generally lower in calories compared to a creamier soup. These often have a chicken broth base and contain egg, tofu, and vegetables.
Stir-Fried or Steamed Vegetables: Ask for minimal oil and go for dishes that are packed with a variety of veggies.
Chicken or Shrimp with Broccoli: Both options are high in protein and come with a generous serving of broccoli, which is nutrient-dense.
Buddha’s Delight: A vegetarian dish that typically includes tofu, mushrooms, and a variety of vegetables, stir-fried in a light sauce.
Moo Shu Vegetables: Often served with thin pancakes, this dish is loaded with veggies and can be a healthier alternative to heavier meat dishes.
Steamed Fish: Fish steamed with ginger and scallions is light, flavorful, and packed with protein and omega-3 fatty acids.
Brown Rice: If available, opt for brown rice over white rice for added fiber and nutrients.

Steamed Chicken & Broccoli with Hoisin Sauce (on the side) and Steamed Rice

Looking for a healthy and delicious Chinese-inspired meal to make at home? Try this simple recipe for steamed chicken and broccoli with hoisin sauce on the side, served with steamed rice. It’s low in calories, high in protein, and full of flavor!

Ingredients:

2 boneless, skinless chicken breasts, sliced thinly
2 cups broccoli florets
1 cup carrots, thinly sliced
1 tablespoon ginger, minced
1 clove garlic, minced
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
2 cups cooked brown rice
1/4 cup hoisin sauce
1/4 cup water (to thin the hoisin sauce if desired)
2 green onions, sliced
Sesame seeds

Instructions:

Prepare the Sauce: In a small bowl, mix the hoisin sauce with water to achieve your desired consistency. Set aside.
Marinate the Chicken: In a bowl, combine the sliced chicken with soy sauce, rice vinegar, sesame oil, ginger, and garlic. Set aside to let marinate for at least 30 minutes, or cover and put into the refrigerator to marinate for up to 12 hours.
Steam the Chicken and Vegetables:

If you have a steamer, place the chicken and vegetables in the steamer basket and steam for about 10-12 minutes or until the chicken is cooked through (internal temperature of 165 degrees Fahrenheit) and the vegetables are crisp-tender.
If you don't have a steamer, you can use a large pot with a steamer insert or a makeshift steamer by placing a metal colander in a pot with a bit of water. Cover and steam until the chicken is cooked through (internal temperature of 165 degrees Fahrenheit) and the vegetables are crisp-tender.

Cook the Rice: While the chicken and vegetables are steaming, cook the brown rice according to the package instructions.
Plate the Dish: Divide the steamed rice between two plates. Arrange the steamed chicken and vegetables on top of the rice.
Add the Sauce: Serve the hoisin sauce on the side so you can control the amount you use. Drizzle a little over the chicken and veggies if desired.
Garnish and Serve: Sprinkle with sliced green onions and sesame seeds for an extra touch of flavor and presentation.

By making mindful choices and opting for dishes rich in vegetables, lean proteins, and light on sauces, you can enjoy Chinese cuisine as part of a healthy diet. Like any cuisine, moderation and balance are key.

Now you know how to navigate a Chinese menu like a pro—whether eating traditional Chinese cuisine or American-Chinese food—or making yourself a healthy Chinese-inspired meal at home. Happy eating, and may your meals be both delicious and nutritious!