- 20 Healthy Chinese Food Recipes
- BAKED GENERAL TSO CHICKEN
- CAULIFLOWER FRIED RICE
- CHICKEN EGG FOO YOUNG
- PALEO SWEET AND SOUR CHICKEN
- PF CHANG’S CHICKEN LETTUCE WRAPS
- AVOCADO EGG ROLLS
- CREAM CHEESE WONTONS
- GLUTEN-FREE WONTON SOUP
- SLOW COOKER BROCCOLI BEEF
- EASY LO MEIN
- CHINESE STICKY HONEY SPARE RIBS
- SKINNY ORANGE CHICKEN
- SHRIMP FRIED RICE
- SUMMER ROLLS WITH PEANUT DIPPING SAUCE
- CHICKEN AND BROCCOLI
- BEEF WITH SNOW PEAS
- CHICKEN LO MEIN
- GREENBEAN TURKEY RICE BOWL
- RAMEN VEGETABLE STIR FRY
- HOMEMADE FORTUNE COOKIES
- Healthy Chinese Food Recipes You Must Make for Dinner
- 1. Sweet and Sour Chicken with Brown Rice
- 2. Pepper and Peanut Broccoli Stir-Fry
- 3. Slow Cooker Sesame-Garlic Chicken
- 4. Shrimp Fried Rice
- 5. Pad Thai
- 6. Baked Vegetable Egg Rolls
- Chinese food is healthy and delicious
- How do you make Chinese chicken fried rice?
- What can I add to fried rice?
- 12 Chinese dinners that make weeknights a cinch
- Cantonese fried noodles
- Kung pao chicken
- Beef chow fun
- Chicken with black bean sauce
- Sichuan spicy water fish fillets
- Great Aunty Kim’s mint egg
- Beef with broccoli and oyster sauce
- Egg fried rice
- Stir-fried hoisin pork and snake beans
- Black sesame rice noodles with pork and pickled mushrooms
- Mapo tofu
- Bang bang chicken
- 15 Favorite Chinese Takeout Recipes to Make at Home
20 Healthy Chinese Food Recipes
Chinese food is notorious in the nutritional world for its skyrocketing sodium counts, which leaves us thirsty, bloated, and the opposite of healthy. According to dietary guidelines, we should be consuming 2,300 milligrams of salt a day (after all, it is an essential mineral and vital for bodily functions). However, some Chinese takeout meals exceed this amount after just one serving—and you can bet those takeout portions are more than that. Excess sodium adds up to trouble for our hearts, our skin, our body weight, and our blood pressure. Chinese food is also often packed with hidden calories and sketchy ingredients. Seriously, have you seen these Chinese restaurant entrees they won’t eat in China?!
But before you mourn the loss of egg rolls and Lo Mein, scroll below. Every healthy Chinese food recipe on this list is a good-for-you green light because they’re made with better ingredients and you know exactly what you’re eating. As a disclaimer, all of the nutritional profiles here were calculated using low sodium soy sauce. From General Tso to egg foo young, you’re welcome!
BAKED GENERAL TSO CHICKEN
Traditional General Tso’s is usually a dietary nightmare. One serving can deliver an entire day’s worth of sodium, ¾ of your total caloric intake, over 100 grams of carbs, and a whopping 90 grams of fat. One look at the nutritional profile in this baked version and we were smitten.
Get the recipe from Pickled Plum.
CAULIFLOWER FRIED RICE
Nutrition (per ½ cup serving): 113 calories, 7.1 g fat (1 g saturated), 132 mg sodium, 11.5 g carbs, 3.6 g fiber, 3.9 g sugar, 3.3 g protein
Cauliflower doesn’t get nearly enough credit in our opinion. Sneaking its way into pizza crusts, pasta dishes, pudding, mashed potato recipes and, in this case, rice—the fiber and protein-packed veggie is a health foodie savor. You’ll never find a “fried rice” on a takeout menu for under 500 calories a serving, let alone 113!
Get the recipe from Living Sweet Moments.
CHICKEN EGG FOO YOUNG
Nutrition (per 1 cup): 219 calories, 12.7 g fat (3.3 g saturated), 638 mg sodium, 10.1 g carbs, 1 g fiber, 3.9 g sugar, 16.2 g protein
One out of seven people stick to egg whites. If you’re one of them, consider this: Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease. In fact, the yellow part of the egg contains a nutrient called choline, which plays a key role in optimal brain functioning, cell membrane structure, and liver health.
Get the recipe from Pickled Plum.
PALEO SWEET AND SOUR CHICKEN
Just because cavemen didn’t consume Chinese cuisine doesn’t stop Paleo dieters from getting creative. This recipe is 100 percent Paleo-approved and uses abdominal-shrinking coconut oil, so don’t let the fat count scare you. Its medium-chain saturated fat lauric acid content allows your body to readily convert it into energy, ultimately aiding in your body goals.
Get the recipe from A Saucy Kitchen.
PF CHANG’S CHICKEN LETTUCE WRAPS
Although no longer a menu option, this PF Chang’s copycat recipe is one of the many lettuce-wrapped divine gifts we’ve stumbled upon. It has all the Asian flavor and none of the belly-bulging consequences.
Get the recipe from Damn Delicious.
AVOCADO EGG ROLLS
We highly recommend substituting Greek yogurt for mayo, sour cream, and/or the vegetable oil in this one—but the majority of the fat here is from waist-whittling avocado. And according to research published in the journal Diabetes Care, a diet rich in monounsaturated fat can prevent abdominal body fat distribution by down-regulating the expression of certain fat genes. Plus, another study published in Nutrition Journal discovered that participants who ate half an avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. While the serving size doesn’t account for quite that much avocado, we’re willing to bet it will still put your hunger pangs to rest.
Get the recipe from Damn Delicious.
CREAM CHEESE WONTONS
Creamy and fried are typically code for “diet sabotaging”, but there are exceptions to every rule and this is one of them. With just 120 calories when you opt for this healthy Chinese food recipe and sub in Greek yogurt cream cheese and 4.2 grams of carbs, it’s about to be lit (in your mouth).
Get the recipe from Lil Luna.
GLUTEN-FREE WONTON SOUP
Nutrition (per 1 cup serving): 278 calories, 3.9 g fat (1.1 g saturated), 82 mg sodium, 47 g carbs, 1.6 g fiber, 0 g sugar, 11.5 g protein
Gluten is a protein found in grains that not everyone’s bodies can break down. Often, those who suffer from intolerance experience gastrointestinal problems, weight changes, rashes, and fatigue. Just as frustrating, people with gluten intolerance are usually forced to give up foods they love. Fortunately, a little effort goes a long way and this recipe is no exception. While wonton soup is one of the better choices on a takeout menu (assuming you’re not gluten-free), its sodium content is overwhelmingly higher than this one. Skip the bloat and DIY this healthy Chinese food pick instead.
Get the recipe from Gluten Free on a Shoestring.
SLOW COOKER BROCCOLI BEEF
Nutrition (per 1 cup serving): 304 calories, 11.4 g fat (4 g saturated), 544 mg sodium, 17 g carbs, 1.6 g fiber, 9.9 g sugar, 32.7 g protein
Nothing says fall like dinner simmering in a crock pot, but it’s not very often that the slow cooker is brimming with some healthy Chinese food. Aside from being a much more wholesome alternative to takeout, super convenient, and practically effortless, this beef and broccoli dish contains a whopping 32.7 grams of protein. The macronutrient is credited with boosting metabolic activity, increasing satiety, and building lean body mass.
Get the recipe from Le Creme de la Crumb.
EASY LO MEIN
Mushrooms, carrots, and snow peas are combined with Asian noodles, low sodium soy sauce, garlic, honey, ginger and calorie-scorching sriracha. Thanks to capsaicin—the compound that gives hot peppers their steamy hot sensation—this recipe does more than heat up your mouth; it boosts your metabolism, too!
Get the recipe from Add A Pinch.
CHINESE STICKY HONEY SPARE RIBS
Nutrition (per 1 cup): 353 calories, 21.7 g fat (7.2 g saturated), 261 mg sodium, 8.9 g carbs, 0 g fiber, 8.4 g sugar, 29.4 g protein
Perhaps the sketchiest thing on the Chinese takeout menu is the spare ribs dish. In case you weren’t aware, they’re taken out of a freezer, thrown over heat for a few minutes, and served hot to you with a side of fried rice. Origin: Questionable. Freshness: Questionable. Nutrition: Questionable. Do yourself a favor and make this healthy Chinese food instead.
Get the recipe from Jeanettes Healthy Living.
SKINNY ORANGE CHICKEN
Nutrition (per 1 cup serving): 264 calories, 8.1 g fat (4.5 g saturated), 416 mg sodium, 21.1 g carbs, 2.2 g fiber, 15.6 g sugar, 28.3 g protein
With flu season upon us, immunity-boosting foods should become your best friends. Knock out a day’s worth of your vitamin C recommendations—130 percent of your daily quota to be exact—with one serving of this skinny orange chicken. Bonus: Vitamin C can also improve mood, fight stress, and keep you lean.
Get the recipe from Add a Pinch.
SHRIMP FRIED RICE
Protein-packed shrimp, detoxing garlic and wholesome brown rice are combined with corn, peas, green onions, and Chinese seasonings to create a healthier, cheaper version of your favorite side.
Get the recipe from Damn Delicious.
SUMMER ROLLS WITH PEANUT DIPPING SAUCE
Nutrition (per roll): 163 calories, 8 g fat (1.8 g saturated), 193 mg sodium, 10.3 g carbs, 2.3 g fiber, 2 g sugar, 12.4 g protein
You had us spring rolls—but then we saw peanut butter was involved and it was done deal. The dipping sauce not only makes the rolls more satiating and delicious, but it may even help you burn more calories, according to a study in the International Journal of Obesity and Related Metabolic Disorders.
Get the recipe from Sally’s Baking Addiction.
CHICKEN AND BROCCOLI
Nutrition (per 1 cup serving): 351 calories, 17.3 g fat (3.2 g saturated), 599 mg sodium, 23.5 g carbs, 3.2 g fiber, 13.8 g sugar, 26 g protein
Chicken and broccoli is arguably the most healthy option on a Chinese food menu. But this recipe comes together in just 12 minutes, saves you money, and guarantees that you (probably) know where the meat came from.
Get the recipe from Gimme Some Oven.
BEEF WITH SNOW PEAS
Snow peas are full of gut-friendly fiber, natural sugars, and muscle-building protein, making them one of those great go-to vegan foods. Ironically, they’re a Chinese food staple in healthy dishes like this one, which contains red meat. Just make sure to opt for lean grass-fed beef (which is higher in omega-3s and fat-burning CLA) and consume it in moderation.
Get the recipe from Julia’s Album.
CHICKEN LO MEIN
Nutrition (per 1 cup serving): 297 calories, 13.2 g fat (2.4 g saturated), 328 mg sodium, 29.6 g carbs, 3 g fiber, 5.4 g sugar, 16.7 g protein
Lo mein is a carboholics go-to. And if you’re short on time, you can actually create a balanced meal using a recipe like this one, which contains chicken, mushrooms, cabbage, carrots, onion, and noodles. And the best part? It’s a stir-fry, making dinner an absolute breeze. One wok, one cooking utensil, one burner, and minimal clean up.
Get the recipe from Jo Cooks.
GREENBEAN TURKEY RICE BOWL
Nutrition (per 1 cup serving): 387 calories, 13.3 g fat (2.2 g saturated), 312 mg sodium, 37.1 g carbs, 4 g fiber, 3.4 g sugar, 27.2 g protein
Packed with vitamins C, K, and A (which support bone health), carotenoids, antioxidants and gut-friendly fiber, green beans are like little lean superheroes. They’re associated with preventing colon cancer and vision degeneration, moderating diabetes, and boosting immunity. Plus, they’re super accessible and some of the most affordable high-fiber foods out there.
Get the recipe from Weary Chef.
RAMEN VEGETABLE STIR FRY
Nutrition (per ¾ cup serving): 245 calories, 7.5 g fat (1.2 g saturated), 335 mg sodium, 37.8 g carbs, 2.2 g fiber, 2.4 g sugar, 6.8 g protein
One serving of store bought ramen contains 830 milligrams of sodium, noodles, and artificial flavoring. This homemade version has less than half of that. Plus, it contains plenty of fresh vegetables to boost nutrients and natural flavor. Talk about healthy Chinese food done right!
Get the recipe from The Rustic Willow.
HOMEMADE FORTUNE COOKIES
Nutrition (per cookie): 79 calories, 2.9 g fat (2.4 g saturated), 32 mg sodium, 10.4 g carbs, 0 g fiber, 6.3 g sugar, 1 g protein
You could create your own fortunes to stuff inside these healthier homemade cookies—but making them guarantees that you’ll also still fit into your skinny jeans tomorrow. So, in our book, that’s enough good fortune to have us convinced.
Get the recipe from Lil Luna.
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Healthy Chinese Food Recipes You Must Make for Dinner
Getting Chinese food delivered is a delicious and easy dinner option that many of us rely on from time to time. Unfortunately, as convenient as it may be, Chinese food can do a serious number on your diet. There’s no need to swear it off, though — instead, we suggest using these six recipes to make healthy Chinese food at home. In about the same amount of time it takes to order food and wait for the delivery guy to show up, you can prepare dishes that are far more nutritious. Whether your go-to is sweet and sour chicken, pad Thai, or shrimp fried rice, we’ve got a healthy recipe here to satisfy any Chinese food craving. Which will you prepare first?
1. Sweet and Sour Chicken with Brown Rice
Sweet and sour chicken | iStock.com
Eating Well’s sweet and sour chicken stays far away from the deep fryer, resulting in a dish that contains less fat than typical Chinese fare. This recipe also contains less sugar and salt than many restaurant versions and can easily be turned into a vegetarian meal. Just use tofu in place of chicken, and make sure to include plenty of your favorite veggies. The recipe makes 4 servings, with each containing 469 calories, 10 grams of fat, 34 grams of protein, 7 grams of fiber, and 709 milligrams of sodium.
- 2 cups instant brown rice
- ¼ cup seasoned rice vinegar
- 2 tablespoons reduced-sodium soy sauce
- 2 tablespoons cornstarch
- 2 tablespoons apricot preserves
- 2 tablespoons canola oil, divided
- 1 pound chicken tenders, cut into bite-size pieces
- 4 cloves garlic, minced
- 2 teaspoons finely grated or minced ginger
- 1 cup reduced-sodium chicken broth
- 6 cups bite-size pieces of vegetables, such as snow peas, broccoli, and bell peppers
- 1 (5-ounce) can sliced water chestnuts, drained
Directions: Prepare rice according to the package directions. Meanwhile, whisk vinegar, soy sauce, cornstarch, and apricot preserves in a small bowl. Set aside. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate.
Add the remaining 1 tablespoon oil, garlic, and ginger to the pan and cook, stirring, until fragrant, 20 to 30 seconds. Add broth and bring to a boil, stirring constantly. Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4 to 6 minutes. Stir in water chestnuts and the chicken. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 1 minute. Serve with the rice.
2. Pepper and Peanut Broccoli Stir-Fry
Cooking peppers | Thinkstock
Using pre-cut broccoli florets in Food Network’s recipe will help cut down on prep time. Consisting of bell peppers, chile flakes, broccoli, and peanuts, this nutritious dinner dish has 131 calories, 10 grams of fat, and 272 milligrams of sodium per serving. If you’d like to add a little more kick to your meal, feel free to add more chile flakes. It serves 4.
- 2 tablespoons vegetable oil
- 1 red or orange bell pepper, sliced ¼-inch thick
- Kosher salt and freshly ground black pepper
- ¼ teaspoon red chile flakes
- 1 pound broccoli florets
- 2 tablespoons chopped roasted unsalted peanuts
Directions: Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the bell peppers and ⅛ teaspoon each salt and pepper and cook, stirring, until crisp-tender, about 2 minutes. Transfer to a plate.
Heat the remaining tablespoon oil in the same skillet over medium-high heat. Add the chile flakes and cook 10 seconds, and then add the broccoli, ¼ teaspoon each salt and pepper, and ¼ cup water. Cover and cook until the water evaporates and the broccoli is lightly browned and crisp-tender, about 4 minutes.
Toss in the peppers, peanuts and ⅛ teaspoon each salt and pepper and serve.
3. Slow Cooker Sesame-Garlic Chicken
Broccoli | iStock.com
Enlisting the help of your slow cooker when making Good Housekeeping’s recipe via Delish ensures dinner is a breeze to prepare. Whisk the rice wine, soy sauce, toasted sesame oil, and brown sugar, and place in the crockpot along with chicken breasts, garlic, and ginger. Cook 5 to 6 hours, shred the chicken, and serve with white rice and steamed broccoli. It makes 6 servings.
- ⅓ cup rice wine
- ⅓ cup soy sauce
- ⅓ cup toasted sesame oil
- 1 tablespoon brown sugar
- 2 pound skinless, boneless chicken breasts
- 8 clove garlic
- 1 piece fresh ginger
- 4 cups frozen cooked white rice
- 1 pound broccoli florets
- Sliced green onions and red chiles
Directions: In small bowl, whisk rice wine, soy sauce, toasted sesame oil, and brown sugar. In 6-quart slow cooker bowl, layer chicken breasts, soy mixture, garlic, and fresh ginger. Cover bowl with lid and cook 5 to 6 hours on low, until chicken is tender.
Transfer chicken to cutting board; shred and return to slow cooker bowl. Serve chicken mixture with warmed white rice and steamed broccoli florets. Garnish with sliced green onions and red chiles.
4. Shrimp Fried Rice
Make healthy Chinese food with this recipe for shrimp fried rice | iStock.com
For a quick and easy dinner dish, use day-old rice when preparing Cooking Light’s recipe. Calling for healthy ingredients like bell pepper, snap peas, broccoli, edamame, and shrimp, there’s no need to feel guilty about serving your family shrimp fried rice for supper. One serving has 368 calories, 15.7 grams of fat, 26.6 grams of protein, and 560 milligrams of sodium.
- 1 cup broccoli florets
- 7 teaspoons canola oil, divided
- 1 medium red bell pepper, cut into thin strips
- 1 medium yellow bell pepper, cut into thin strips
- 1 cup sugar snap peas, trimmed and halved crosswise
- 1 tablespoon grated peeled fresh ginger
- 1 cup cooked long-grain white rice, chilled
- 1 tablespoon dark sesame oil
- 12 ounces peeled and deveined medium shrimp
- 1½ cups frozen edamame, thawed
- ¼ cup lower-sodium soy sauce
- 1½ tablespoons rice vinegar
- 1 teaspoon sriracha
- ¼ cup thinly diagonally sliced green onions
Directions: Steam broccoli 4 minutes or until crisp-tender; set aside. Heat a large skillet or wok over medium-high heat. Add 1 teaspoon canola oil to pan. Add bell peppers and sugar snap peas to pan, and stir-fry for 2 minutes. Place vegetable mixture in a large bowl. Add remaining 2 tablespoons canola oil to pan; swirl to coat. Add ginger, and stir-fry for 10 seconds. Add rice and stir-fry for 5 minutes until rice is lightly browned.
Remove rice mixture from pan, and add rice to bowl with the vegetable mixture.Wipe the pan with paper towels. Return pan to medium-high heat. Add sesame oil to pan; swirl to coat. Add shrimp; stir-fry 1 minute. Add edamame; stir-fry 1 minute. Stir in soy sauce, vinegar, and sriracha; bring to a boil. Cook for 3 minutes or until liquid thickens slightly. Add vegetable mixture and green onions; stir to combine. Cook for 1 minute or until thoroughly heated, stirring frequently. Serve immediately.
5. Pad Thai
Pad Thai | iStock.com
Ok, this isn’t Chinese, but it’s another takeout favorite. Livestrong warns that while pad Thai may seem like a healthy option, restaurant versions are typically packed with calories; one plate can easily contain 940 calories, or 40% of the recommended calories a 145-pound person should consume each day. Fortunately, Cooking Channel delivers a recipe for pad Thai that won’t derail your diet. Noodles, sauce, shrimp, veggies, peanuts, and seasonings combine to create a dish that has 495 calories and 17 grams of fat per serving.
- 1 (7- to 8-ounce) package rice stick noodles, or 8 ounces angel hair pasta per recipe
- ¼ cup fresh lime juice
- ¼ cup Asian fish sauce
- 2 tablespoons sugar
- 1 tablespoon peanut or canola oil
- 8 ounces medium shrimp, shelled and deveined, then cut lengthwise in half
- 2 cloves garlic, finely chopped
- ¼ teaspoon crushed red pepper
- 3 large eggs, lightly beaten
- 6 ounces fresh bean sprouts, rinsed and drained
- ¼ cup unsalted roasted peanuts, coarsely chopped
- 3 green onions, thinly sliced
- ½ cup fresh cilantro leaves
- Lime wedges
Directions: In large bowl, soak rice stick noodles, if using, in enough hot water to cover, for 20 minutes; drain. With kitchen shears, cut noodles into 4-inch lengths. If using angel hair pasta, break in half, cook in large sauce pot as label directs, then drain and rinse with cold running water.
Meanwhile, in small bowl, combine lime juice, fish sauce, and sugar. Prepare all remaining ingredients and place next to stove for easy assembly.
In 12-inch skillet, heat oil over high heat until hot but not smoking. Add shrimp, garlic, and crushed red pepper; cook, stirring, 1 minute. Add eggs and cook, stirring, until just set, about 20 seconds. Add drained noodles and cook, stirring, 2 minutes. Add fish-sauce mixture, half of bean sprouts, half of peanuts, and half of green onions; cook, stirring, 1 minute.
Transfer Pad Thai to warm platter or serving bowl. Top with remaining bean sprouts and sprinkle with remaining peanuts, remaining green onions, and cilantro. Serve with lime wedges.
6. Baked Vegetable Egg Rolls
Egg rolls | iStock.com
Baking, not frying, your egg rolls creates a supper side that is low in fat and calories. Laa Loosh’s recipe yields 2 servings; each has 210 calories and 1 gram of fat. In addition to being healthy, it’s also quite easy to make: Toss the cabbage, broccoli slaw, carrots, and onions, and over medium-high heat, sauté garlic and ginger in sesame oil. Add the cabbage mixture, soy sauce, vinegar, and black pepper, and cook until the ingredients start to become tender. Refrigerate for about 45 minutes, and spoon the mix into an egg roll wrapper. Fold in at the sides, roll up, and bake. Make sure you serve this with your favorite sauce!
- 12 egg roll wrappers
- 3 cups shredded cabbage
- 2 cups broccoli slaw
- 2 medium carrots, shredded
- 4 green onions, finely chopped
- 1 teaspoons sesame oil
- 1 inch piece of fresh ginger, peeled and grated
- 2 garlic cloves, minced
- 3 tablespoons reduced sodium soy sauce
- 2 tablespoons rice vinegar
- ¼ teaspoon ground black pepper
Directions: Preheat oven to 425 degrees Fahrenheit. In a large bowl, toss together the cabbage, broccoli slaw, carrots, and green onions. Heat sesame oil over medium high heat in a large, nonstick skillet. Add in garlic and ginger and cook for 30 seconds. Add cabbage mixture, soy sauce, vinegar, and black pepper and cook, tossing often, until tender, about 4 to 5 minutes.
Place the cooked cabbage mixture in a bowl, and refrigerate until cold. Line a large baking sheet with parchment paper and lightly mist with cooking spray. Spoon some of cabbage mixture onto an egg roll wrapper. Fold in at the sides and roll up. Place on baking sheet, seam side down.
Repeat with remaining egg roll wrappers. Lightly mist with cooking spray and place into the oven. Bake for 10 minutes, flip egg rolls over and bake for another 10 minutes, or until golden and crisp. Let cool for about 5 minutes before serving.
Healthy Chinese Chicken Egg Fried Rice Recipe, a quick, easy and tasty way of using up leftover rice. A delicious dinner can be ready in 15 minutes, and what a dinner! No need for take-away tonight, we’ve got Chinese at home. It might be a simple recipe, but it certainly is full of amazing flavours.
Chinese food is healthy and delicious
It’s been a while since l last had Chinese food, and this healthy Chinese chicken egg fried rice is just what l needed. Simple and tasty. Spot on! Chinese food is so flavourful and healthy, and mainly because the cooking method, stir-frying, which is frying quickly over a high heat, ensures that the vegetables keep their full flavour and nutritious value.
Do not judge Chinese food on take-aways that are greasy and unhealthy, the authentic Chinese food is just divine. Rice is the staple food all over Asia and it is cooked in thousands ways, including some heavenly desserts.
I was first introduced to Chinese food when I came to the UK and savoured some amazing dishes in China Town in London. What a great place that is! So hard to choose where to eat, as all restaurants offer delicious dishes.
How do you make Chinese chicken fried rice?
This healthy Chinese chicken egg fried rice is my take on the classic dish and I must say that I just loved it. The secret is to use leftover rice, and then your new dish is ready in a few minutes. I don’t know about you, but I always seem to cook more rice than neeeded.
Note! I like using long-grain rice for this recipe, I think it works better than leftover basmati rice, since the rice grains are well separated, but if your basmati is cooked well, and not mushy, that should work too.
And I don’t really like plain rice that has been re-heated, it just doesn’t not taste as nice. But throw in some scrambled eggs, some nice veggies and chicken, and you are in for a treat. Chicken can either be leftover from another meal or cooked with the fried rice. Either way, you still do not have to waste too much time, as stir-frying the chicken can be done in two shakes of a lamb’s tail.
- if the chicken is not cooked, season it then gently fry in the pan until golden brown and cooked through – remove from the pan and set aside
- next, add the beaten egg and scramble them – they should be ready in 2-3 minutes, or less!!!
- remove the eggs from the pan, stir fry the spring onions, ginger and garlic, then add the rice, chicken, eggs and sauce, give it a good stir
- combine the soy sauces, sesame oil, vinegar and sugar, add the sauce to the rest of the ingredients, and give it a good stir, then garnish with parsley, and that’s all
What can I add to fried rice?
I have used frozen veggies for this recipe, I think they work wonderfully here, but if you have fresh ones, that’s ok. The frozen mixed veggies are your best bet though, they are cheap, and you get a variety of chopped veggies in.
Peas and carrots give a sweeter touch to the fried rice, but if you want to add any other vegetables, that is absolutely fine. Adding turmeric might be a bit of a twist, I just liked the colour, so really had to use it. The whole dish is a party of wonderful flavours, so intense, yet not too strong.
If you don’t have chicken, any other meat can be added, fish and seafood included. Or any other leftover meat you have, or a combination too – chicken and seafood usually work very well together.
Add chilli too, if you like, I chose to leave it out thinking that my little one might give it a go. Well, that did not happen, so, nevermind. Whether you are after a nice Tofu, broccoli and mushroom stir fry with basmati rice, or a Chicken and broccoli stir fry with rice, I have got recipes to cater for all tastes and bugets. Cooking is easy, isn’t it?
If you’ve tried my HEALTHY CHINESE CHICKEN EGG FRIED RICE RECIPE or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, INSTAGRAM and PINTEREST to see more delicious food and what I’m getting up to. 4.41 from 5 votes Healthy Chinese Chicken Egg Fried Rice Recipe Prep Time 5 mins Cook Time 10 mins Total Time 15 mins
Healthy Chinese Chicken Egg Fried Rice Recipe, a quick, easy and tasty way of using up leftover rice. A delicious dinner can be ready in 15 minutes, and what a dinner! No need for take-away tonight, we’ve got Chinese at home. It might be a simple recipe, but it certainly is full of amazing flavours. A healthy Chinese recipe that is nutritious, and delicious, plus it goes well with kids too, since there is nothing spicy in there.
Course: Main Course Cuisine: Chinese Keyword: healthy chinese recipes Servings: 2 servings Calories: 671 kcal Author: Daniela Anderson Ingredients
- 2 cups cooked long grain rice
- 2 eggs
- 1 cup chopped frozen vegetables, thawed
- 1 chicken breast
- 3 spring onions
- 2 garlic cloves
- 2 cm fresh root ginger
- 2 tbsp vegetable oil
- 2 tbsp light soy sauce
- 1 tbsp dark soy sauce
- 1 tbsp sesame oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp chopped fresh parsley
- 1/2 tbsp rice vinegar
- 1 tsp sugar
Heat up the wok or a pan, cut the chicken into small pieces and season with salt and pepeper. Add one tablespoon of oil to the wok or pan, and stir fry on high heat until the chicken is cooked through and slightly browned.
- Remove from the wok and set aside.
Beat the eggs, add them to the pan and scramble them. They should be ready very quickly, 1-2 minutes maximum. Remove from the pan, and set aside.
Add more oil to the pan, then add the chopped spring onions, ginger and garlic, and stir fry for about 30 seconds or so. Add the cooked rice, vegetables, chicken and egg, and mix well.
In a small bowl, combine the soy sauces, sesame oil, rice vinegar and sugar, and mix well, then add to the pan to the other ingredients.
Garnish with fresh chopped parsley, and serve hot.
Nutrition Facts Healthy Chinese Chicken Egg Fried Rice Recipe Amount Per Serving Calories 671 Calories from Fat 261 % Daily Value* Fat 29g45% Saturated Fat 14g70% Cholesterol 236mg79% Sodium 2332mg97% Potassium 834mg24% Carbohydrates 63g21% Fiber 5g20% Sugar 3g3% Protein 40g80% Vitamin A 5232IU105% Vitamin C 18mg22% Calcium 87mg9% Iron 3mg17% * Percent Daily Values are based on a 2000 calorie diet.
12 Chinese dinners that make weeknights a cinch
Take a leaf out of The Chefs’ Line home cooks and a make a Chinese meal on a weeknight this week. Sure, Chinese is a complex cuisine, but every family 家 has their go-to recipes for when time isn’t on your side. The kind of satisfying dinner that takes no time to make, but everyone loves. We’ve kept the preparation and cooking time to under 30 minutes – though you’ll need extra time when marinading is called for. #ChineseWeek
Cantonese fried noodles
Luke Nguyen reckons you can pull off this classic Hong Kong dish in 15 minutes flat. Challenge accepted.
Kung pao chicken
A flavour-packed stir-fry is always a good idea and this one is so simple to pull together. You can put the chicken into the marinade in the morning and keep it in the fridge, ready to go. The rest takes about 10 minutes to prepare.
Beef chow fun
Fire up the burners because this recipe needs some serious heat to pull off. If you can bring the sizzle, beef chow fun takes mere minutes to cook and is basically wonderful.
Chicken with black bean sauce
There’s a reason chicken and black bean sauce is a perennial favourite in Chinese restaurants all over the world: it’s mighty good. It also takes just 20 minutes to make.
Chicken with black bean sauce
Sichuan spicy water fish fillets
Fish is so fast to prepare when gently poached in a broth spiced with ginger, garlic, Sichuan peppercorns and chilli. Make sure you’ve got your pantry well-stocked so you’re ready to go.
Great Aunty Kim’s mint egg
She might be Poh’s Aunty Kim, but you’ll want to adopt her after trying her recipe. It’s ready in 20 minutes and is tasty and filling.
Beef with broccoli and oyster sauce
Prepare and blanch the vegetables and marinade the beef in the morning to keep in the fridge. Then it’s just a matter of throwing everything into a wok when you get home. You’ll be eating this meal within 15 minutes.
Egg fried rice
This speedy vegetarian dish works best with leftover cooked rice, though you can make it with freshly cooked too. Once you’ve mastered the basics, you can add extra ingredients, depending on what’s in your pantry.
Stir-fried hoisin pork and snake beans
Are you sensing a theme here? You simply cannot go wrong with a quick stir-fry on weeknights. This meal is super-tasty, full of nutrition, takes 20 minutes from scratch and can be modified to suit different palates.
Stir-fried hoisin pork and snake beans
Black sesame rice noodles with pork and pickled mushrooms
A restaurant-quality dinner you can have on the table in under half an hour. You can prepare the marinated mushrooms in advance, or marinade as soon as you get home.
A spicy dish featuring pork, tofu and plenty of big Chinese flavours like shaoxing, Sichuan peppercorns and Sichuan pickled chillis. Serve with steamed Asian greens for a hearty, well-rounded mid-week meal.
Bang bang chicken
This is a great street food dish you can make at home. The layered depth of flavour in this meal belies the fact that it takes only 30 minutes to create. Guaranteed to become a favourite.
Bang bang chicken
Have we got your attention and your tastebuds? The Chefs’ Line airs every weeknight at 6pm on SBS followed by an encore screening at 9.30pm on SBS Food Network. Episodes will be available after broadcast via SBS On Demand. Join the conversation #TheChefsLine on Instagram @sbsfood, Facebook @SBSFood and Twitter @SBS_Food. Check out sbs.com.au/thechefsline for episode guides, cuisine lowdowns, recipes and more!
Chinese at home Chinese jianbing (egg crepe) is the new ham-cheese toastie These eggy crepe sandwiches, laden with crunchy fried wonton puffs, coriander, pickles and chilli sauce, are the ultimate Chinese street food breakfast. Just make sure you’re eating one made to the traditional recipe. What is XO sauce and why should you care? Curiously named after cognac, this Chinese condiment is far more than a chilli hit. With its long list of ‘luxury ingredients’ XO packs a punch. The lowdown: Chinese cuisine We’ve come a long way from the days when sweet ‘n’ sour pork was the epitome of “Chinese cuisine” in Australia. Today, you’ll find an endless supply of noodle and dumpling joints, yum cha eateries, spicy Sichuan offerings, and esteemed pan-Asian restaurants across the country. Is Yunnan cuisine Chinas’s best kept-secret? Rich, saucy noodles and sea snails are just two reasons to come to Spring Yunnan.
15 Favorite Chinese Takeout Recipes to Make at Home
As a kid, ordering Chinese takeout was a real treat. We usually ate home-cooked meals every night. Fast forward a few decades later. I moved to New York City, where ordering Chinese foodor any foodbecame a reflex action. Seriously, how could I cook in a bite-sized kitchen?
At PBS Parents, I was lucky enough to connect with Alice Currah. Through her recipes on this blog, I learned that many popular dishes ordered in Chinese restaurants can easily be recreated at home. It costs less, and it’s healthier.
Our family still eats outprobably more than we should. But, my kids have given homemade Chinese a thumbs up, which inspires me to try more recipes, more often. I hope the incredible collection below inspires you to try too.
Wonton Soup by Canuck Cuisine
Takeout-Style-Chinese Roasted Ribs by The Woks of Life
Kung Pao Chicken by Kitchen Explorers
Chinese Sautéed Green Beans by Small Wallet Big Appetite
General Tso’s Chicken by Brown-Eyed Baker
Egg Drop Soup by Rasa Malaysia
Eggrolls by Kitchen Explorers
Mapo Tofu by Fresh Tastes on PBS Food
Takeout Fake-Out Beef and Broccoli by Table for Two Blog
Chinese Plum Sauce by Savory Sweet Life
Orange Chicken and Vegetable Stir-Fry by Kitchen Explorers
Salt and Pepper Tofu Restaurant Style (Vegan) by Veggie Belly
Shrimp Lo Mein by My Daily Morsel
Easy Fried Rice by Kitchen Explorers
Sweet and Sour Pork by Viet World Kitchen