China is renowned for its diverse and flavorful cuisine, which varies significantly across regions. For those who are health-conscious or looking to maintain a balanced diet, it’s possible to enjoy Chinese takeaways without compromising on nutritional goals. This article explores the top 10 lowest calorie takeaways in China, highlighting dishes that are both delicious and mindful of caloric intake.
Top 10 Lowest Calorie Takeaways in China
1. Steamed Fish (清蒸鱼)
Nutritional Profile
Steamed fish is a staple in many Chinese households and restaurants, known for its simplicity and nutritional benefits. A typical serving of steamed fish (100 grams) contains approximately 100-150 calories, depending on the type of fish used.
Ingredients and Preparation
The dish is often prepared with fresh fish, ginger, scallions, soy sauce, and a splash of sesame oil. The fish is steamed until tender, preserving its natural flavors and nutrients.
Health Benefits
Steamed fish is rich in protein, omega-3 fatty acids, and essential vitamins and minerals. It is also low in saturated fat and calories, making it an excellent choice for a light and healthy meal.
2. Stir-Fried Vegetables (清炒时蔬)
Nutritional Profile
Stir-fried vegetables are a versatile and healthy option, with a typical serving (100 grams) containing around 50-100 calories. The calorie count can vary based on the vegetables used and the amount of oil added.
Ingredients and Preparation
Common vegetables include broccoli, bok choy, bell peppers, mushrooms, and snow peas. The vegetables are quickly stir-fried in a wok with a small amount of oil, garlic, and soy sauce.
Health Benefits
Stir-fried vegetables are packed with vitamins, minerals, and fiber. They provide a wide range of antioxidants and phytonutrients that support overall health while being low in calories.
3. Hot and Sour Soup (酸辣汤)
Nutritional Profile
Hot and sour soup is a flavorful and low-calorie choice, with a typical serving (100 grams) containing about 40-60 calories.
Ingredients and Preparation
This soup features ingredients like tofu, bamboo shoots, wood ear mushrooms, and egg, all simmered in a broth seasoned with vinegar, white pepper, and soy sauce. Cornstarch is often used to thicken the soup slightly.
Health Benefits
Hot and sour soup is rich in protein from tofu and eggs and provides a good amount of dietary fiber. The spicy and sour components can aid in digestion and boost metabolism.
4. Chicken and Broccoli (鸡肉西兰花)
Nutritional Profile
Chicken and broccoli is a popular dish that balances protein and vegetables, with a typical serving (100 grams) containing about 100-150 calories.
Ingredients and Preparation
Lean chicken breast is stir-fried with broccoli florets, garlic, ginger, and a light sauce made from soy sauce, oyster sauce, and a touch of cornstarch.
Health Benefits
This dish is high in protein and fiber while being low in fat and calories. Broccoli provides essential vitamins and minerals, and the lean chicken offers a good source of protein with minimal fat.
5. Egg Drop Soup (蛋花汤)
Nutritional Profile
Egg drop soup is a simple and low-calorie dish, with a typical serving (100 grams) containing around 30-50 calories.
Ingredients and Preparation
The soup is made by gently pouring beaten eggs into boiling chicken or vegetable broth, creating delicate egg ribbons. It is often seasoned with a bit of soy sauce, sesame oil, and garnished with scallions.
Health Benefits
Egg drop soup is light yet satisfying, providing a good source of protein from the eggs. It is also easy to digest and can be a comforting option for those looking to reduce their calorie intake.
6. Steamed Dumplings (蒸饺)
Nutritional Profile
Steamed dumplings, especially those filled with vegetables or lean meats, are a relatively low-calorie option. A typical serving (one dumpling) contains about 40-70 calories, depending on the filling.
Ingredients and Preparation
Common fillings include a mixture of ground pork, shrimp, mushrooms, cabbage, and chives. The dumplings are wrapped in a thin dough and steamed until cooked through.
Health Benefits
Steamed dumplings offer a balance of protein and carbohydrates with minimal fat. They are also versatile and can be made with various healthy fillings to suit dietary preferences.
7. Steamed Tofu with Vegetables (蒸豆腐蔬菜)
Nutritional Profile
Steamed tofu with vegetables is a nutritious and low-calorie dish, with a typical serving (100 grams) containing around 80-100 calories.
Ingredients and Preparation
Soft or medium-firm tofu is steamed with a selection of vegetables such as bok choy, carrots, and shiitake mushrooms. The dish is often flavored with a light soy sauce and sesame oil dressing.
Health Benefits
Tofu is a great source of plant-based protein and contains all nine essential amino acids. Combined with a variety of vegetables, this dish is rich in vitamins, minerals, and antioxidants.
8. Cold Sesame Noodles (凉拌麻酱面)
Nutritional Profile
Cold sesame noodles can be a low-calorie dish if prepared with a light hand on the sauce. A typical serving (100 grams) contains approximately 120-150 calories.
Ingredients and Preparation
The dish features cooked noodles tossed with a sauce made from sesame paste, soy sauce, rice vinegar, and a touch of sugar. It is garnished with cucumber strips and sometimes shredded chicken or tofu.
Health Benefits
Cold sesame noodles provide a good balance of carbohydrates and protein. The sesame paste offers healthy fats and vitamins, while the cucumber adds a refreshing crunch and extra nutrients.
9. Congee (粥)
Nutritional Profile
Congee, a type of rice porridge, is a staple comfort food in Chinese cuisine, with a typical serving (100 grams) containing around 30-50 calories.
Ingredients and Preparation
Congee is made by boiling rice with a large amount of water until it breaks down into a creamy consistency. It can be served plain or with a variety of toppings such as lean pork, chicken, century eggs, or vegetables.
Health Benefits
Congee is easy to digest and hydrating, making it a good choice for those looking to keep their calorie intake low while still feeling full. It is also versatile and can be customized to include nutrient-dense toppings.
10. Peking Duck (北京烤鸭)
Nutritional Profile
Peking duck, when eaten in moderation and without too much skin, can be a low-calorie option. A typical serving (100 grams) of lean duck meat without skin contains about 150-200 calories.
Ingredients and Preparation
Peking duck is renowned for its crispy skin and succulent meat. The duck is seasoned, air-dried, and roasted until the skin is crisp. It is traditionally served with thin pancakes, hoisin sauce, and scallions.
Health Benefits
Duck meat is a good source of protein and essential vitamins and minerals. By removing the skin, you can significantly reduce the calorie and fat content, making it a healthier option.
See Also: 5 Chinese Flavors—Sweet, Sour, Bitter, Salty & Umami
Conclusion
Enjoying Chinese takeaways doesn’t have to mean compromising on a healthy diet. By choosing dishes that are steamed, stir-fried with minimal oil, or broth-based, you can savor the rich flavors of Chinese cuisine while keeping your calorie intake in check. The ten dishes highlighted in this article provide a variety of options that are both nutritious and delicious, allowing you to enjoy a balanced meal without sacrificing taste. Whether you’re dining out or ordering in, these low-calorie takeaways offer a satisfying way to maintain your health goals during any meal.