Eating at a Chinese restaurant does not necessarily mean too fatty a meal or too much sauce. It’s all a question of choice! Dietitian Vanessa Bedjaï-Haddad confirms this: certain typical Chinese dishes can combine pleasure and balance, with “a good ratio of proteins, fibers and lipids, a moderate salt content and digestible cooking”. So, which dishes really deserve a place in your order? Here is the expert’s selection to enjoy Asian cuisine without weighing down your plate.
The most balanced Chinese dishes, according to a dietitian
For Vanessa Bedjaï-Haddad, here are the 6 dishes to favor in order to maintain a balanced plate.
- Steamed fish with ginger and light soy sauce. This dish is rich in lean protein, cooked without fat and has a delicate taste, without excess salt;
- Chicken with sautéed vegetablesfor example, chicken-broccoli, mushrooms or snow peas. The dietitian emphasizes that this dish is “a good source of lean protein, fiber and vitamins”while specifying that it is preferable to ask for it with a little sauce, or with the sauce on the side;
- Shrimp sautéed with ginger and garlic. Seafood lovers can turn to this option. This dish provides quality, low-fat and digestible proteins;
- Stir-fried tofu with vegetables or low-fat mapo tofu. For vegetarians, this is a great alternative. “This dish is a good source of plant-based protein, fiber and minerals. underlines the specialist;
- Light soupssuch as hot and sour soup or miso soup. These starters are also among the most balanced choices. According to Vanessa Bedjaï-Haddad, they are light, rehydrating and satiating, often rich in antioxidants and omega-3 if the broth is homemade;
- Lsober accompaniments. The dietician recommends choosing plain rice or a small bowl of fried rice with eggs and vegetables, rather than fried rice, which is more fatty.
Dishes to avoid to maintain balance
While certain foods can be easily integrated into a balanced diet, others should be consumed in moderation.
Vanessa Bedjaï-Haddad advises avoiding donuts, spring rolls and fried ravioli, which are better preferred steamed.
Dishes with sweet and sour, sweet and sour, caramel or thickened sauces should also be limited. “Too rich in sugar and salt, they can quickly increase the calorie balance of the meal” she assures.
Finally, breaded or crispy meats, as well as Cantonese rice, often “rich in oil and cold meats“, are among the least interesting recipes from a nutritional point of view.
Eat better without giving up pleasure
According to the dietician, it is therefore entirely possible to indulge in a Chinese restaurant. Steamed dishes, light stir-fries and homemade soups offer an excellent compromise between deliciousness and lightness.
The important thing is simply to keep a light hand on the sauces and frying.
Without banishing emblematic specialties, Vanessa Bedjaï-Haddad simply invites you to compose your menu with more vegetables, lean proteins and gentle cooking, so that the pleasure of the restaurant remains a pleasure… without guilt!