Chinese restaurants in the United States are responding to health-conscious customers' desires for less deep-frying, for a brown rice option and for cutting back on sodium, calories and fats. Request dishes with as little sauce as possible, or ask for sauce on the side. Cooking with hot oil, sauces and marinades increases the sodium and fat content of otherwise healthy dishes, such as vegetables with fish or Sichuan shrimp. Choose steamed, roasted or broiled foods for lower fat content. Avoid dishes described as batter-coated, marinated or crispy, because the way these foods are prepared increases their fat and sodium content.
Appetizers and Soups
Although egg rolls and spring rolls are both deep-fried, spring rolls use a thinner wrapper, are smaller in size and contain less saturated fat and fewer calories than egg rolls, according to the Center for Science in the Public Interest. For a low-fat appetizer, order a salad with marinated fish and vegetables instead of the high-fat options on the menu.
Some examples of 100-calorie appetizers are egg drop soup, with no saturated fat; and wonton or hot and sour soup, with 1 g of saturated fat. More traditional appetizers -- such as egg rolls, with 2 g fat and 200 calories each; or BBQ spareribs with 14 g of saturated fat and 600 calories for a four-rib appetizer -- contain more fat, sodium and calories, according to the "Nutrition Action Healthletter" published in 2007 by the Center for Science in the Public Interest.
Meat, Seafood and Poultry
Chicken with black bean sauce or moo goo gai pan with chicken and stir-fried vegetables are relatively low in calories and saturated fat, but they have a high sodium content, as do many Chinese foods. Thigh meat, used for many chicken dishes, contributes to higher levels of fat, so choose entrees made with skinless chicken breasts, which have a lower fat content.
Shrimp with lobster sauce or wine sauce has less fat than deep-fried and battered shrimp dishes. Shrimp with broccoli, snap peas and other vegetables is an even healthier low-fat option.
Vegetables and Tofu
Vegetables are an essential ingredient for many dishes on Chinese restaurant menus. Vegetables may be low in fat, but the way they are prepared can add unhealthy amounts of fat and sodium to your meal. You can always ask for the sauce on the side to reduce the fat content of the meal. Order a bowl of steamed rice and an assortment of vegetable dishes that are not cooked in oils. A tofu dish with dried bean curd, soft bean curd and bean sprouts served with seasonal fresh vegetables is a low-fat option compared to meat dishes or deep-fried tofu and vegetables.
Noodle Dishes
Avoid crispy chow mein noodles, which are high in fat. Your overall meal will contain less fat if you choose steamed, non-oily noodle dishes that are served with lightly braised or stir-fried chicken, tofu or seafood. Some Chinese restaurants have a menu section that lists low-fat, low-calorie and even low-sodium options.
Rice Dishes
Order steamed white or brown rice instead of fried rice. One cup of fried rice contains 370 calories, 825 mg of sodium and 14 g of fat, 6 g of which are saturated fats, whereas a full bowl of steamed rice has under 200 calories, less than 3 g of sodium and no fat, according to the non-profit Calorie Control Council and the Center for Science in the Public Interest.
Eat more rice and less of the entrée, because rice will fill you up but add no fat to your meal. Chinese dishes containing rice with steamed vegetables and fish are healthy, nutritionally balanced and low in fat and calories.
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