If you’re looking to spice up your meal plan with a little bit of Chinese cuisine, then you’re in luck! Not only are these dishes flavourful and aromatic, but they come with numerous health benefits too. From stir-fries to soups, Chinese food has something for everyone. In this article, we’ll be sharing 10 best healthy Chinese recipes for a delicious meal that will leave you feeling satisfied and nourished.First up on our list is Chinese broccoli stir-fry with tofu, a perfect vegan-friendly dish. This recipe is not only high in fibre and protein but also packed with vitamins and minerals, great for keeping your body strong and energised. If you’re a seafood lover, then you’ll definitely enjoy the silky steamed fish recipe. It’s light yet filling and perfect for those who want to reap the health benefits of both fish and Chinese cuisine.For those cool winter nights, there’s nothing quite like a bowl of hearty, healthy soup. Try out the Chinese mushroom soup recipe or the hot and sour soup recipe for some warming comfort food. Making homemade dumplings may sound like a daunting task, but with the right ingredients and patience, it’s definitely worth it. Our recipe for vegetable dumplings is a tasty option for vegetarians and meat-lovers alike.These are just a few of the recipes we have in store for you. So, whether you’re looking for a quick lunch, mid-week meal or a weekend feast, take a journey through our 10 best healthy Chinese recipes for a delicious meal. You won’t be disappointed!
“Chinese Food That’S Healthy” ~ bbaz
Chinese food is among the most popular cuisines in the world. Unfortunately, it is often associated with greasy and salty dishes that are not healthy at all. The good news is that there are plenty of Chinese recipes that are both delicious and nutritious. In this article, we will present ten of the best healthy Chinese recipes you can enjoy without feeling guilty. We will compare them in terms of their nutritional value, taste, and ease of preparation.
Braised Sea Cucumber with Mushrooms
This traditional Chinese dish may sound exotic, but it is actually quite simple to make. It contains sea cucumber, which is a great source of protein, collagen, and minerals like calcium and magnesium. Mushrooms provide additional nutrients like vitamin D and antioxidants. This dish is low in calories, fat, and sodium. You can pair it with some steamed rice or vegetables for a complete meal.
The sea cucumber has a slightly chewy texture and a mild seafood flavor. The mushrooms are tender and earthy. The sauce is savory and sweet, with a hint of ginger and soy sauce.
One serving (200g) of braised sea cucumber with mushrooms contains approximately 130 calories, 1g fat, 6g carbohydrates, 23g protein, 250mg calcium, and 500mg sodium.
You need to soak the dried sea cucumber in water overnight before cooking. Then, you braise it with the mushrooms, ginger, garlic, and soy sauce for about 30-40 minutes, until it becomes tender. You can add some cornstarch or arrowroot powder to thicken the sauce if needed.
Stir-fried Broccoli with Garlic
This dish is a classic example of Chinese cooking that celebrates the natural flavors and textures of vegetables. Broccoli is a superfood that is rich in fiber, vitamins (especially C and K), and minerals (especially calcium and potassium). Garlic adds a pungent aroma and some immune-boosting properties. This dish is low in calories, fat, and sodium. You can serve it as a side dish or a main dish with some rice or noodles.
The broccoli is crispy yet tender, with a slightly bitter note. The garlic is fragrant and intense, but not overpowering. A dash of sesame oil and vinegar elevates the taste.
One serving (200g) of stir-fried broccoli with garlic contains approximately 60 calories, 2g fat, 10g carbohydrates, 4g protein, 200mg calcium, and 50mg sodium.
You need to blanch the broccoli briefly in boiling water before stir-frying it with the chopped garlic, some oil, salt, and pepper. You can add some oyster sauce or hoisin sauce for extra flavor. This dish takes less than 10 minutes to cook.
Hot and Sour Soup
This classic soup has a perfect balance of flavors and textures, with a spicy kick and a sour tang. It contains ingredients such as tofu, mushrooms, bamboo shoots, and egg that provide both protein and fiber. The spices and vinegar boost metabolism and digestion. This soup is low in calories and fat, but high in sodium. You can enjoy it as an appetizer or a light meal.
The soup is spicy, sour, and savory, with a silky texture. The tofu is soft and delicate, while the mushrooms are meaty and juicy. The vinegar and pepper give it a tangy and zesty note.
One serving (250ml) of hot and sour soup contains approximately 100 calories, 2g fat, 14g carbohydrates, 7g protein, 100mg calcium, and 900mg sodium.
You need to prepare some broth (vegetable or chicken), and then add the tofu, mushrooms, bamboo shoots, and other ingredients along with some spices (like ginger, garlic, and chili flakes). You can thicken the soup with some cornstarch or arrowroot powder mixed with water. Then, you pour a beaten egg slowly into the soup while stirring it gently. Finally, you season it with some soy sauce, vinegar, and sesame oil.
Steamed Fish with Ginger and Scallion
This dish is a classic example of Cantonese cuisine that emphasizes freshness, simplicity, and harmony. It features a whole fish (usually tilapia or sea bass) that is steamed with some aromatics like ginger, scallion, and soy sauce. This method preserves the natural flavors and nutrients of the fish without adding any oil or salt. Fish is an excellent source of omega-3 fatty acids, which are crucial for heart health and brain function. This dish is low in calories, fat, and carbohydrates. You can serve it with some steamed rice and vegetables.
The fish is tender and moist, with a delicate and mild taste. The ginger and scallion add a fresh and fragrant aroma, while the soy sauce provides a salty and umami flavor.
One serving (200g) of steamed fish with ginger and scallion contains approximately 150 calories, 4g fat, 0g carbohydrates, 30g protein, 100mg calcium, and 500mg sodium.
You need to clean and gut the whole fish, and then marinate it with some soy sauce, rice wine, and ginger for at least 20 minutes. Then, you place the fish on a plate and steam it over some boiling water for about 10-12 minutes, or until it is cooked through. You sprinkle some scallion and cilantro on top before serving.
Dumplings with Spinach and Shrimp
This dish is a fusion of Chinese and Western elements, as it combines Chinese dumplings with spinach and shrimp, which are popular in Italian cuisine. Dumplings are a staple food in Chinese culture, often served as a snack or a main dish. They are usually filled with minced meat and vegetables, but this version uses spinach and shrimp instead. Spinach is rich in iron, folate, and vitamins (especially A and C), while shrimp is a great source of protein and omega-3 fatty acids. This dish is moderate in calories, fat, and sodium. You can serve it with some dipping sauce.
The dumplings are tender and juicy, with a savory and slightly sweet filling. The spinach adds a vibrant green color and a subtle earthy taste, while the shrimp provides a delicate seafood flavor. The dipping sauce can be spicy or tangy, depending on your preference.
One serving (6 pieces) of dumplings with spinach and shrimp contains approximately 200 calories, 6g fat, 30g carbohydrates, 10g protein, 100mg calcium, and 500mg sodium.
You need to prepare the filling by mixing some chopped spinach, shrimp, garlic, ginger, sesame oil, soy sauce, and cornstarch. Then, you wrap the filling in some dumpling wrappers (which can be bought frozen or made from scratch). You can steam or boil the dumplings for about 5-7 minutes, or until they are cooked through. You can make a simple dipping sauce by mixing some soy sauce, vinegar, sugar, and chili flakes.
Peking Duck Wraps
This dish is a luxurious and festive way to enjoy Chinese cuisine. Peking duck is a famous roast duck that originated from Beijing and has been a symbol of Chinese culinary art for centuries. It is usually served with some pancake or crepe, along with some scallion, cucumbers, hoisin sauce, and sometimes sugar. The combination of crispy skin, tender meat, and sweet-salty sauce is irresistible. Duck is a rich source of protein, niacin, and selenium. This dish is high in calories and fat, but low in carbohydrates and sodium. You can serve it as a main dish or an appetizer.
The duck is succulent and flavorful, with a crispy and golden skin. The pancake is soft and thin, like a tortilla, but with a hint of sweetness. The scallion and cucumber add some freshness and crunch, while the hoisin sauce provides a sticky and sweet flavor.
One serving (2 wraps) of Peking duck wraps contains approximately 500 calories, 35g fat, 15g carbohydrates, 30g protein, 50mg calcium, and 400mg sodium.
You need to roast a whole duck for about 4-5 hours, using some spices like cinnamon, star anise, and ginger to flavor it. Then, you shred the meat and the skin separately. You warm up some pancake or crepe in a steamer or microwave, and then assemble the wraps by spreading some hoisin sauce on the pancake and adding some shredded duck, scallion, and cucumber. You can add some sugar to balance the flavors if needed.
Moo Shu Vegetables
This dish is a vegetarian version of a classic Chinese staple that features a mixture of shredded vegetables, such as cabbage, carrots, mushrooms, and bean sprouts, stir-fried with scrambled eggs and wrapped in some thin pancakes. It is similar to a burrito or a fajita, but with an Asian twist. Vegetables are rich in fiber, vitamins, and minerals, and they help reduce the risk of chronic diseases. Eggs are a good source of protein, choline, and vitamin D. This dish is low in calories, fat, and sodium. You can serve it as a main dish or a side dish.
The vegetables are crunchy and savory, with a mix of flavors and textures. The eggs are fluffy and soft, adding some richness and creaminess. The pancakes are thin and pliable, allowing you to wrap the filling easily. The sauce can be sweet or tangy, depending on your choice.
One serving (1 wrap) of Moo Shu vegetables contains approximately 100 calories, 2g fat, 15g carbohydrates, 6g protein, 100mg calcium, and 200mg sodium.
You need to shred some vegetables and stir-fry them with some scrambled eggs, garlic, ginger, and soy sauce. You can add some mushrooms or tofu for extra protein. Then, you warm up some pancakes (which can be bought frozen or made from scratch) and spread some hoisin sauce or plum sauce on them. You place some filling on the pancake and wrap it like a burrito or a fajita. You can serve it with some steamed rice or noodles.
Kung Pao Chicken
This dish is a spicy and flavorful stir-fry that features chicken breast cubes, peanuts, bell peppers, and chili peppers, coated in a thick and tangy sauce. It is one of the most popular Sichuan dishes that has become a worldwide favorite. Chicken is a good source of lean protein, phosphorus, and vitamin B6. Peanuts are rich in healthy fats, protein, and fiber. This dish is moderate in calories, fat, and sodium, but high in protein. You can serve it with some rice or noodles.
The chicken is tender and juicy, with a smoky and nutty flavor from the roasting process. The bell peppers are sweet and crisp, providing a color contrast. The peanuts are crunchy and earthy, adding some texture and richness. The sauce is spicy, sour, and sweet, with a complex and bold taste.
One serving (200g) of Kung Pao chicken contains approximately 300 calories, 10g fat, 20g carbohydrates, 30g protein, 50mg calcium, and 500mg sodium.
You need to marinate some chicken breast cubes with some soy sauce, rice wine, and cornstarch for at least 20 minutes. You roast some peanuts separately in the oven or on a pan until lightly browned. Then, you stir-fry the chicken and the vegetables (like bell peppers and onions) with some garlic, ginger, and dried chili peppers, until they are cooked through. You add the peanuts and the sauce (which is made of some soy sauce, vinegar, sugar, and cornstarch) and stir-fry for another minute. You can adjust the spiciness by adding more or less chili peppers.
Lion’s Head Meatballs
This dish is a hearty and comforting meatball soup that originated from Jiangsu province. It features big and tender meatballs made of ground pork, tofu, and bread crumbs, simmered in a flavorful broth with some bok choy or Napa cabbage. The meatballs resemble lion’s heads, hence the name. Pork is a great source of protein, vitamin B12, and zinc. Tofu and bread crumbs add some moisture and softness to the meatballs. This dish is moderate in calories, fat, and sodium. You may serve it as a main dish or a side dish with some steamed rice.
The meatballs are juicy and succulent, with a subtle sweetness and umami flavor. The bok choy or N
Thank you for stopping by and checking out our list of the 10 best healthy Chinese recipes. We hope that this article has provided you with some inspiration for your next meal, and that you are feeling excited to try out some new recipes in your kitchen.
Chinese cuisine is known for its bold flavors and unique ingredients, and we believe that you don’t have to sacrifice taste for health. With these recipes, you can enjoy a delicious meal without compromising on nutrition. From Kung Pao chicken to vegetable stir fry, we’ve got you covered!
We encourage you to experiment with these recipes and make them your own. Try adding different vegetables or spices to mix things up and find your favorite flavor combinations. Eating healthy doesn’t have to be boring, and we hope that these recipes will help you to look at Chinese cuisine in a new and exciting way.
Here are some common questions that people ask about the 10 best healthy Chinese recipes for a delicious meal:
What are some healthy Chinese dishes?
- Kung Pao Chicken
- Steamed Fish with Ginger and Scallions
- Hunan-Style Tofu with Vegetables
- Beef and Broccoli Stir-Fry
- Hot and Sour Soup
Are Chinese dishes generally healthy?
It depends on the dish. While some Chinese dishes can be high in sodium, fat, and calories, there are many healthy options available. The key is to choose dishes that are steamed, stir-fried, or boiled, and to avoid deep-fried or battered items.
Can I make healthy Chinese food at home?
Absolutely! By cooking at home, you have control over the ingredients and cooking methods. You can use lean meats, plenty of vegetables, and seasonings like ginger, garlic, and soy sauce to create healthy and delicious Chinese meals.
What are some vegetarian Chinese dishes?
- Ma Po Tofu
- Vegetable Chow Mein
- Eggplant with Garlic Sauce
- Mixed Vegetable Stir-Fry
- Vegetable Spring Rolls
How can I reduce the salt content in Chinese food?
One way to reduce the salt content in Chinese food is to use low-sodium soy sauce or to dilute regular soy sauce with water. You can also use herbs and spices like ginger, garlic, and black pepper to add flavor without adding salt.
What are some healthy Chinese sauces?
- Garlic sauce
- Ginger sauce
- Black bean sauce
- Hot mustard sauce
- Szechuan sauce
What are some healthy Chinese side dishes?
- Steamed dumplings
- Steamed buns
- Vegetable spring rolls
- Chinese vegetable salad
Can Chinese food be part of a weight loss diet?
Yes, it can! By choosing steamed or stir-fried dishes that are low in fat and calories, and limiting your intake of rice and noodles, you can enjoy delicious Chinese food while still losing weight.
What are some healthy Chinese breakfast dishes?
- Congee (rice porridge)
- Scallion pancakes
- Fried rice with egg and vegetables
- Steamed buns with meat or vegetable filling
- Soy milk and fried dough sticks
What are some healthy Chinese desserts?
- Fruit salad
- Steamed sweet dumplings
- Red bean soup
- Fruit and jelly cups
- Mango pudding