You are here: Home » Healthy » Chinese Food: A Healthy Make-Over Chinese Food: A Healthy Make-Over Featured Article,Healthy,Recipes http://relish.com/articles/chinese-food-a-healthy-make-over/ by RelishAugust 24, 2011 Three popular Chinese dishes get a little "enLIGHTenment" with a few healthy twists. Mark Boughton http://pgoarelish2.files.wordpress.com/2011/01/shrimp-fried-rice-healthy-chinese-dinner-relish.jpg Share this: Pin ItEmailPrint Kung “Pao,” indeed. A report from the U.S. Center for Science in the Public Interest served up the one-two (fat/sodium) punch that restaurant Chinese food is a nutritional disaster. The news made headlines, but it wasn’t exactly a surprise. Most of us have known for years that a dish of deep-fried Kung Pao Chicken is no more virtuous than a fistful of French fries. But when I studied the cold, hard, artery-clogging facts, and learned that an order of Lemon Chicken has the fat and calorie content of three McDonald’s Crispy Chicken Sandwiches, and that a serving of Orange Beef delivers a whopping 1,500 calories, 11g saturated fat, and 3,100mg of sodium, I knew I had to take matters into my own kitchen. So I did, focusing on the naturally healthful essence of true Chinese cooking—heavy on the vegetables and light on the protein, low in animal fats, sauced with a gentle hand, and nearly always accompanied by steamed rice. Properly prepared authentic Chinese food is actually one of the world’s most heart-healthy cuisines. And you can prepare it in the blink of a stir-fry. Here are a few tips: • Forget the wok. A heavy 12-inch skillet delivers the best results with a minimum of oil. • Accentuate the positive. Turn Beef with Broccoli into Broccoli with Beef. • Serve rice alongside rather than beneath the main dish, and opt for brown rice over white. • For the ultimate “fake-out,” serve your healthful dishes in Chinese take-out containers, pass the chopsticks, and don’t forget the fortune cookies. The message? “You will enjoy a long healthy life, and Chinese food too.” —By Laraine Perri Share this: Pin ItEmailPrint Enlightened Fried Rice Leftover brown basmati rice makes this Chinese dish a snap. Spicy Broccoli with Beef A Chinese restaurant stir-fry is easy to make at home. Cashew Chicken A sauce of sherry, balsamic vinegar and soy sauce coats the chicken in this classic Chinese dish.