Delicious Chinese food Under 400 calories. Chinese cuisine is renowned for its rich flavors and diverse ingredients. However, it’s also known for dishes that can be high in calories, making it a challenge for those looking to enjoy Chinese food while maintaining a healthy diet. The good news is that there are plenty of delicious Chinese dishes that are both satisfying and under 400 calories. Here’s a guide to some tasty, low-calorie Chinese food options that won’t derail your diet.
Understanding Chinese Cuisine
Chinese cuisine varies greatly across different regions, but it commonly features a balance of vegetables, proteins, and grains. To keep meals healthy, focus on dishes that are steamed, grilled, or stir-fried with minimal oil. Avoid deep-fried items, heavy sauces, and high-sugar content.
Tips for Choosing Delicious Chinese Food Under 400 Calories
- Opt for Steamed or Boiled Dishes: Steaming or boiling reduces the need for added fats.
- Choose Lean Proteins: Select dishes with chicken, tofu, or seafood rather than fatty cuts of beef or pork.
- Load Up on Vegetables: Vegetables add bulk and nutrients without many calories.
- Be Mindful of Sauces: Ask for sauces on the side to control the amount used.
- Portion Control: Even healthier dishes can become high in calories if portions are too large. Share dishes or save half for later.
Top Low-Calorie Chinese Dishes
1. Steamed Dumplings
Steamed dumplings are a healthier change to their fried counterparts. Typically filled with vegetables, chicken, or shrimp, these bite-sized delights are light yet satisfying.
- Calories: Approximately 40-60 calories per dumpling
2. Hot and Sour Soup
Hot and sour soup is a flavorful broth-based soup made with tofu, mushrooms, bamboo shoots, and sometimes pork. It’s both hearty and low in calories.
- Calories: Approximately 90-120 calories per cup
3. Steamed Vegetables with Garlic Sauce
A plate of steamed broccoli, bok choy, and snow peas tossed in a light garlic sauce makes for a nutrient-packed, low-calorie meal.
- Calories: Approximately 150-200 calories per serving
4. Chicken and Broccoli
Chicken and broccoli is a staple of Chinese cuisine. When prepared with a light soy or garlic sauce, this dish is both nutritious and low in calories.
- Calories: Approximately 220-280 calories per serving
5. Stir-Fried Shrimp with Vegetables
Shrimp are low in calories & high in protein. Paired with a variety of stir-fried vegetables, this dish is both filling and healthy.
- Calories: Approximately 250-300 calories per serving
6. Moo Shu Vegetables
Moo Shu is a flavorful dish made with a variety of vegetables and often served with thin pancakes and hoisin sauce. Opt for extra veggies and fewer pancakes to keep the calorie count low.
- Calories: Approximately 230-300 calories per serving (without pancakes)
7. Buddha’s Delight
A vegetarian dish featuring a mix of tofu, mushrooms, bamboo shoots, and various other vegetables in a light sauce. It’s a great option for a low-calorie, nutrient-dense meal.
- Calories: Approximately 200-250 calories per serving
8. Egg Drop Soup
This simple, comforting soup made with beaten eggs, chicken broth, and sometimes tofu or vegetables is low in calories and high in protein.
- Calories: Approximately 60-100 calories per cup
9. Spring Rolls (Vegetable)
Opt for vegetable spring rolls over meat-filled ones, and avoid the deep-fried versions if possible. Fresh or lightly pan-fried spring rolls are a tasty, low-calorie option.
- Calories: Approximately 80-120 calories per roll
10. Chicken Lettuce Wraps
Lettuce wraps filled with minced chicken and vegetables offer a fresh, low-calorie option that’s both crunchy and satisfying.
- Calories: Approximately 150-200 calories per serving
Making Healthier Choices When Eating Out
When dining out at a Chinese restaurant, here are some additional tips to help you stick to your calorie goals:
- Request Less Oil: Ask if your food can be prepared with less oil or choose dishes that are steamed or boiled.
- Substitute Brown Rice: If available, opt for brown rice over white rice for added fiber and nutrients.
- Ask for Sauce on the Side: This allows you to control the amount you use, reducing unnecessary calories.
- Avoid Fried Dishes: Skip the fried rice, egg rolls, and other deep-fried items.
- Drink Water: Instead of sugary drinks, stick to water, unsweetened tea, or other low-calorie beverages.
Cooking Delicious Chinese Food Under 400 Calories at Home
One of the best ways to ensure your Chinese food is healthy and low in calories is to make it at home. Here are a few tips:
- Use Fresh Ingredients: Fresh vegetables, lean proteins, and whole grains should be the foundation of your dishes.
- Minimize Oil: Use non-stick pans or steam your ingredients to reduce the need for oil.
- Control Portions: Serve appropriate portions to avoid overeating.
- Experiment with Flavors: Use herbs, spices, and low-sodium soy sauce to enhance the flavor without adding extra calories.
Low-Calorie Chinese Recipes
Steamed Chicken and Vegetables
Ingredients:
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 cup snow peas
- 1 boneless, skinless chicken breast, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
Instructions:
- Steam the broccoli, carrots, and snow peas until tender.
- In a non-stick pan, cook the chicken with garlic until fully cooked.
- Combine the steamed vegetables and cooked chicken in a bowl.
- Drizzle with soy sauce and sesame oil.
- Season with salt and pepper to taste.
- Serve hot.
Calories: Approximately 300 per serving
Conclusion
Enjoying Chinese food doesn’t mean you have to compromise on your health goals. By making mindful choices and opting for dishes that are steamed, grilled, or lightly stir-fried, you can savor the rich flavors of Chinese cuisine while keeping your calorie intake in check. Whether dining out or cooking at home, there are plenty of delicious Chinese dishes that are under 400 calories, allowing you to indulge without the guilt.
