How to Cook Low-Fat and Tasty Chinese Food

Everyone knows eating delicious Chinese food usually comes with a price: all those sodium, extra fat, and high-calorie dishes don’t bode well for those watching their diets. Your typical Chinese restaurant will pile on the oil and salt in order to maximize the taste and decrease their costs. Fresh ingredients usually cost more, and unless you are at high-end Asian dining establishment, expect the extra oil and salt (hidden in soy sauce, table salt, and oyster sauce, just to name a few) to end up on your plate and in your stomach.

The good news is that you can learn to make yummy Chinese food at home, which ensures you’ll be the master of your kitchen and be able to regulate exactly what goes in your Eastern meal.


  1. First, grab your Chinese recipe. Google any good stir-fry recipe to get you started.
  1. Find a wok and turn up the temperature. A wok is better than a regular pan since it distributes the heat more evenly, allowing your food to cook faster and thus soak up less oil. Cooking a a higher temp increases that effect.
  1. Use fresh, raw veggies. Don’t be tempted to use canned vegetables. Most are canned in salt water, not to mention the canned versions are far less superior nutrient-wise.

  1. For harder-to-find items such as water chestnuts: depending upon your grocery store’s selection, you may be forced to purchase bamboo shoots and water chestnuts canned. Be sure to check the ingredients. If they are packed in sodium (more than likely), rinse well in a colander before adding to your stir-fry. This will help reduce some of the extra salt, though not entirely.
  1. Whereas the Chinese restaurants will use extra oil and salt to add flavor, not you! Find fresh garlic (right off the clove!) and grind fresh ginger (right off the root). Fresh ingredients add full flavor the healthful way!


  1. Steam, steam, steam! To save on time, most Chinese restaurants don’t have your health in mind and instead throw all their food directly on the stove and let the oil do its magic. Here’s the biggest tip of them all: steam your veggies between 1/2 and 3/4 of the way done before adding it to the wok. This greatly decreases the time your food spends cooking and soaking up the oil (especially important for porous ingredients like onions) and doesn’t take away from that signature stir-fried taste. I even do this with chicken. Place your chicken an aluminum-covered glass dish and bake until still slightly pink. Simply let the wok finish the job.

7. Be conscious of your the type of oil you use. Chinese food and a healthful oil like virgin olive don’t exactly go hand-in-hand; however that doesn’t mean you should immediately reach for the peanut oil. Try finding a health vegetable oil and mix just a tad of sesame oil for that custom Chinese flavor. You get the good stuff without sacrificing the taste.

  1. Finally, do as the Chinese do and make rice and veggies your staple: serve fat-full meats sparingly and make the rice and vegetables your main dish. Even better, swap the the white rice for the whole-grain brown variety.

Experiment and enjoy and let me know your useful tips for making dining more enjoyable and better for you!


Gia Ree []


Article Source: [] How to Cook Low-Fat and Tasty Chinese Food