Chinese food appeals to almost everyone, but did you know cooking it healthy is not that difficult? Preparing nourishing Chinese dishes at home lets you enjoy a wide range of flavors. It also gives you complete control. Forget the unwanted preservatives. Enjoy a satisfying meal and a dose of protein and other nutrients, whether you prefer a healthy stir-fry, a rich noodle, or hot and sour dumpling soup.

Stir-Fry Your Meal

Stir-frying is a quick and popular cooking method. It retains the nutrients of ingredients very well. Only a small amount of oil is required (substituting it for broth is even better). Add lean meat or fish and an assortment of vegetables. Carrots, water chestnuts, bok choy, broccoli, snow peas, mushrooms, onion, celery, and baby corn are just a few options.

Once you find fresh ingredients at Gelson’s, you can enjoy a healthy and flavorful dinner such as stir-fried chicken, sweet and sour pork, or peppers and black beans.

Add Vinegar for Sweetness

Many sauces contain a mix of sugars and fats you don’t need. Black vinegar, which is similar to balsamic vinegar, can be mixed with a variety of ingredients to make a sweet, yet healthy sauce. To make a sweet and sour sauce, you can also mix in rice wine vinegar, apricot jam, Sriracha sauce, and chili flakes.

Add Lots of Garlic and Ginger

Ditch the salt, fat, and sugar of takeout, and cook your healthy Chinese food with garlic and ginger. It helps aid digestion, while garlic is good for the heart. Even include chilies to add some vitamins to your meal. Dried chili peppers, peppercorns, cilantro, etc. are also great healthy additions to the recipe.

Choose Your Rice and Noodles Carefully

Rice and noodles often contain a large amount of carbohydrates. If you’re looking to cut back, choose brown rice that’s rich in fiber. Meanwhile, a gluten-free diet doesn’t mean you can’t enjoy noodles and rice. Zucchini noodles, carrot noodles, or squash noodles are great for Chinese cooking. You can easily add them to a stir-fry or even as a base for chow mein.

Prepare Homemade Dim Sum

Making a dim sum dish is simple. You can buy the wonton skins in a store or make the dough yourself with flour (rice flour, corn flour, or an all-purpose flour). Then you can prepare the filling of your choice. You have full control of everything you add. However, waiting for it to cool is recommended; this makes folding the dumplings easier.

Make Your Sauce

Making sauce from scratch allows you to control what goes into it. For example, you can limit the amount of sodium and sugar. Black bean sauce can be made from fermented black beans, light soy, and stock. Other ingredients to consider include peanut oil, garlic, ginger, and shallot.

You can also make Chinese brown sauce at home. It’s typically made with soy sauce, sugar, and rice wine but can be made with oyster sauce. A meat-based broth is common and often derived from beef or chicken. However, a vegetable broth can be used for a low-sodium, vegan Chinese food recipe. Adding vinegar and spices can enhance the flavor.

Go All In with the Tofu

Tofu has been used in traditional Asian cultures for thousands of years and is a common meat substitute in modern Western cooking. It’s made from soybeans, so it goes well with almost any Chinese dish. High in protein and calcium and low in calories, it’s not only nutritious. Tofu also absorbs flavors well, so you can cook it with your favorite spices and marinades. Therefore, it can be a great addition to any stir-fry, noodle dish, or soup.

Don’t Fry the Chicken

Sesame chicken, sweet and sour chicken, and orange chicken are some of the most popular Chinese takeout choices. In the U.S., many restaurants fry the meat in oil. Here’s a healthier alternative. Instead, coat the meat in cornstarch before stir-frying, which creates a crisp coating without using fatty oil or a batter. This works for many types of meat, including chicken, beef, or pork.

Add Flavor with Dried Ingredients

Dried spices, herbs, mushrooms, shrimp, or fish naturally enhance flavor. They also avoid the need for salty ingredients such as MSG. Lots of Chinese stews and stocks are made with dry ingredients. As these hydrate, they release flavor into the mixture naturally without using anything artificial.

Make It a Well-Balanced Meal

If you’re intent on adding salt, sugar, or fats, small amounts are okay. You can add fresh fruit to the mix for a hit of sugar but use lean poultry. Fish, shellfish, and organic meats also help keep your intake balanced. They’re tasty and good for you too.

Prepare a Healthy Broth Soup 

A healthy broth can be made with boiling water and organic vegetable bouillon. Feel free to add onions, mushrooms, veggies, and even a meat-based protein such as chicken thighs. You can also throw in some tofu noodles for a fulfilling, healthy meal.

Limit Your Portion Sizes

In restaurants or ordered as takeout, Chinese dishes are often served in large family-style portions. Preparing each meal in a reasonable portion can avoid overeating. When you do this and pair the dish with nutrient-rich steamed vegetables or brown rice, you eat much healthier than when you order in.

Steam It Up

Our first tip involved stir-frying. Steaming Chinese food is another healthy way to cook. It preserves nutrients and is great for making vegetables, fish, and dumplings. To steam a meal, simmer water in a pot and place a basket or colander over it for the food. The rising steam will cook it relatively quickly (it usually takes under a half hour, but some foods steam-cook in five minutes).

Visit Gelson’s or Order Online Today

Whether you’re shopping for prepared foods or ingredients to cook yourself, Gelson’s has it all. Purchase products at our Los Angeles-area supermarkets; you can also order online for delivery or pickup. We’re committed to providing customers with healthy food choices. If you’re looking for unique ways to prepare a delicious and nutritious snack, breakfast, lunch, appetizer, dinner, or dessert, view our hundreds of recipes today.

Sources: 
1. Top 10 tips for healthy Chinese cooking

2. How to cook healthy Chinese food at home

3. Top 10 Tips For Healthy Chinese Cooking