You are here: Home » Dinner » Lightened Up Chinese Lightened Up Chinese Dinner,Healthy,Recipes http://relish.com/articles/lightened-up-chinese/ January 2, 2012 Chinese food from your kitchen is as flavorful as take-out, but lighter and healthier. Mark Boughton/ Styling: Teresa Blackburn http://pgoarelish2.files.wordpress.com/2012/01/568q71.jpg Share this: Pin ItEmailPrint Kung “Pao,” indeed. A 2007 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. For the ultimate fake-out, serve your healthful dishes in Chinese take-out containers, pass the chopsticks, and don’t forget the fortune cookies. 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. Cashew Chicken A sauce of sherry, balsamic vinegar and soy sauce coats the chicken in this classic Chinese dish. Spicy Broccoli with Beef A Chinese restaurant stir-fry is easy to make at home.