Healthy Chinese Foods to Order at a Restaurant

Chinese food has ruled the American fast food scene for decades with lo mein, General Tso chicken and fried rice. Although much of the Chinese food is wholesome and healthy (as it incorporates hearty veggies and lean protein), some of the entrees reflect a generous dousing of oil and sauces. Here's an eating guide to healthy Chinese foods to order on your next trip.

Healthy Chinese Foods to Order at a Restaurant: Starters

Hot and Sour Soup
Soup is a healthy starter option in a Chinese restaurant. Forgo the spring rolls, the egg rolls and the fried wantons; opt for the tangy hot and sour soup instead. The soup uses oil sparingly and features ingredients like chicken stock, shiitake mushrooms, chicken or tofu, in addition to ginger, garlic and scallions for seasoning. A cup of hot and sour soup has 159.57 calories and 71.11 calories from fat.

Egg Drop Soup
Who isn't familiar with the light soup with wispy beaten eggs? One cup of egg drop soup has 94 calories and 52 calories from fat.

Steamed Dumplings
Available steamed or pan-fried, Chinese dumplings are crescent-shaped or round shaped and a popular Chinese restaurant starter stuffed with vegetables, pork or chicken. One steamed pork dumpling has around 46 calories and 9 calories from fat.

Healthy Chinese Foods to Order at a Restaurant: Main Course

Steamed Rice
Pass by lo mein, the popular Chinese noodle dish and choose the rice instead. Some Chinese restaurants do offer a choice of brown rice (packed with a higher percentage of fiber than the white rice); others still revert to the white steamed rice. A ½ cup of white rice has 90 calories, while a serving of veggie lo mein has 260 calories and 35 calories from fat.

Stir-fried vegetables
Stir-fry is a popular Asian cooking technique. A plate of nourishing vegetables packs fewer calories than any other entrée in a Chinese restaurant. Choose the Buddhist's Delight, a healthy Chinese food option.

Entrees with Vegetables
Chicken with broccoli (with an extra-serving of the veggies) - 171 calories
Chicken with string beans - 170 calories

Healthy Chinese Foods to Order at a Restaurant: Fine Points

Sauces
Sauce is an integral part of Chinese cooking. For healthier Chinese food option, choose entrees with black bean, mustard, Hoisin and oyster sauce, advices Tanya Zuckerbrot, a nutritionist and the creator of The F-Factor Diet and a regular contributor to the Men's Fitness Magazine.

Terms
Choose entrees that are steamed, "Jum (poached), Chu (broiled), Kow (roasted), Shu (barbecued), lightly stir-fried, dry stir-fried, or braised," recommends Tanya. Avoid breaded and fried.

Cuisine
Cantonese food is generally steamed, boiled or stir-fried, and uses less oil as compared to any other style of Chinese cooking.

Seeking healthy Chinese foods might be a daunting task, but not impossible. Check your portion size, ask for half the sauce, use chopsticks, increase the veggie servings, and you're good to go!

Source(s)
Thedailyplate.com
abc.go.com