6/20/2023 0 Comments Chinese food cashew shrimpIn egg drop soup, you’ll benefit from anti-inflammatory ingredients such as ginger, scallions and garlic in addition to the eggs. Egg drop soupĬhow says that dishes with eggs are especially beneficial for ovo-vegetarians as a way to get protein and omega-3 fatty acids (which are important for heart and brain health). Bone broth has protein and is anti-inflammatory and the herbs used in the soup have anti-inflammatory properties as well. “It’s very common in Chinese cuisine to use bone broth, vegetables and lots of herbs to make soup,” Yiu says, adding that all of these ingredients are healthy. The hype around bone broth may have mellowed from its 2017 peak, but it's been used for centuries in Chinese cooking and continues to be a core ingredient. You'll be hard up to find a more refreshing item on the menu. There’s no thick, sodium-loaded sauce just simple, fresh ingredients. “The vegetables are pickled and often hemp seeds are sprinkled on top,” Yiu says. It’s also common for cucumbers to be paired with daikon (a mild-flavored white radish) as a simple salad, another healthy appetizer to consider. Moo goo gai pan is typically flavored with oyster sauce, which is lower in sodium than soy sauce.Ĭucumber daikon salad is mild and fresh. Yiu says that shiitake mushrooms are an especially beneficial ingredient because they are a good source of vitamin D, which supports immune health. As you can see, it’s loaded with veggies. Moo goo gai pan is made with lean chicken, mushrooms, snow peas, carrots and bamboo shoots. Many Chinese restaurants also use garlic sauce to spice up eggplant, so if you don’t eat meat but want to go for a garlic-forward entree, this is one menu item to consider. If you do go for this entree, just be sure to round it out with a veggie-filled side to ensure you’re getting adequate fiber if it doesn’t already come with veggies mixed in. “ Garlic is very good for both immune health and cardiovascular health,” Yiu says. Sometimes a good entree really is all about the sauce. And again, she says to opt for an entree that comes with vegetables, such as chicken with green peppers or chicken and broccoli. Instead of going for a battered, deep-fried chicken entree like General Tso’s chicken, she recommends a dish where the chicken is steamed or stir fried. “ Chicken is quite popular in Chinese dishes and white chicken is a lean protein,” Yiu says. The oyster sauce ensures every bite is full of flavor.Ĭhicken with green peppers is a lean choice. This entree ticks many of the major nutrient boxes: protein (from the shrimp and beans), fiber (from the beans and green peppers) and carbohydrates (the beans strike again). Instead, they're made with shrimp, fermented black beans and oyster sauce. Stuffed green peppers with shrimpĬhinese stuffed green peppers, a healthy Chinese dish Chow recommends, are totally different than green peppers stuffed with beef, rice and cheese that are common in American cooking. Reduced sodium varieties are also available, as well as coconut aminos which are a great lower-sodium alternative to traditional soy sauce. Soy sauce is another way to add flavor to your meal, but Yiu recommends having it served on the side instead of mixed in because soy sauce can be high in sodium. It also brings extra benefits to your meal as Chow says that ginger is linked to reducing inflammation. These ingredients add flavor without added calories or sodium. Play icon The triangle icon that indicates to playįor a seafood or fish dish full of flavor, registered dietitian and The Mindful Chow founder Janice Chow, RD, says to look for an entree with ginger and scallions.
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