While Chinese takeout has a reputation for being unhealthy, using traditional Chinese cooking methods at home can help you enjoy delicious dishes without excess salt, sugar or fat.
“Unfortunately, Chinese food gets a bad rap, but takeout food in general often isn’t the healthiest option,” explains Beci Falkenberg, a chef at Cancer Wellness at Piedmont. “I encourage people in my classes to take control and cook for themselves at home. It’s more economical, and with the right preparation, it doesn’t take that much time.”
Chinese cooking: Ideal for weeknight meals
“The philosophy and tradition of Chinese food is about yin and yang, with a focus on balancing flavors, using fresh vegetables, some protein and carbohydrates, and less fat,” says Falkenberg.
Chinese food can be an excellent weeknight option because Chinese cooking methods are traditionally fast, convenient and resourceful. They make the most of what home cooks have on hand, Falkenberg explains.
“It allows you to be creative, but also economical,” she says. “If you have four ingredients, you can whip up a meal, such as stir-fry or soup, quickly.”
Essential healthy dishes to try in Chinese cooking
“Stir-fries and soups are my top favorites because they are so versatile,” Falkenberg says. “Not only can you get a meal cooked quickly, but it is healthy and full of flavor, color, texture and variety.”
Falkenberg likes to go through her refrigerator and consider how she can use ingredients she already has.
“For example, I’ll make a pot of egg drop soup and add spinach, super greens, leftover quinoa or brown rice, and bits of chicken or shrimp,” she says.
Key ingredients in healthy Chinese food
Falkenberg says fresh, seasonal vegetables are her No. 1 staple. She also likes to have the following ingredients in her pantry and refrigerator:
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Lean protein, like chicken, seafood, eggs or tofu
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Fresh fruit, such as pineapples and oranges (ideal for sweet and sour dishes)
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Nuts, like cashews, walnuts and almonds
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Aromatics, spices and herbs, such as ginger, garlic, onions, Chinese five-spice powder, dried chili peppers, cilantro and peppercorns
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Oils and vinegars, including black vinegar, rice wine vinegar and sesame oil
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Sauces, including oyster sauce, black bean chili garlic sauce and hoisin sauce
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Dried mushrooms for making homemade mushroom stock as a base for soups
Small tweaks to make Chinese food healthier
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Use vinegar for sweetness. Falkenberg likes to eat egg rolls and spring rolls with black vinegar (similar to balsamic vinegar) instead of sugary sauces. “Or you can mix apricot jam with rice wine vinegar, Sriracha and chili flakes for a sweet and sour sauce,” she says.
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Make substitutions for noodles and rice. “More people are eating gluten-free these days, and Asian and Chinese cooking is perfect for that,” says Falkenberg. “You can use rice noodles, lettuce cups, zucchini noodles, squash noodles or carrot noodles as a base for chow mein or a stir-fry.”
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Use alternative ingredients. “You want to use the cleanest ingredients you can find regardless of what you are making,” she says. “For example, you can use gluten-free or low-sodium soy sauce, tamari, coconut aminos or Bragg aminos.”
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Use broth instead of oil. To decrease the fat content of your dish, you can sauté vegetables with broth instead of oil when using a nonstick pan or wok.
Essential tools for cooking Chinese food at home
Falkenberg recommends having these tools in your arsenal:
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A nonstick wok or skillet. “For under $30, you can get a nice 12- to 14-inch nonstick, flat-bottom wok with a lid,” she says. “Woks are so versatile.” If you don’t want to invest in a wok, Falkenberg says you can use a large skillet or Dutch oven.
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A good chef’s knife. “Choose a sharp knife that’s comfortable to use,” she says. “It will make prepping your food safer and faster.”
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A large cutting board. “When you start chopping and dicing, it’s good to have space to move around,” she says.
Ready to make your own Chinese dishes at home? Start with one of Chef Falkenberg’s go-to recipes:
Check out more recipes and nutrition tips from Cancer Wellness experts.