Jake Harper
Chinese chicken and broccoli is a tasty dish, but how many carbs does it contain? The answer depends on the ingredients and sauces used, as well as the cooking method. For example, a serving of chicken and broccoli from a Chinese restaurant typically contains around 13g of total carbs, while a homemade version may have a higher carb content, with 28% of the dish consisting of carbohydrates.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Depends on the amount of sugar in the sauce and other ingredients |
| Calories | 180 or 347 per serving |
| Macronutrient breakdown | 28% carbs, 36% fat, 36% protein |
| Other nutrients | Good source of protein, potassium, and vitamin B6 |
| Healthy options | Choose dishes with plenty of vegetables and steamed brown rice; chicken, fish, and tofu are healthier than beef and pork |
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What You'll Learn
- One serving contains 13g carbs, 9g net carbs, 4g fat, 23g protein, and 180 calories
- Carbohydrates depend on the sauce's sugar content and other ingredients
- Broccoli is high in fibre, aiding weight management and appetite satisfaction
- Chinese food can be healthy, but choose wisely when ordering in a restaurant
- Chicken and broccoli Chinese dish cooked at home can be healthier
One serving contains 13g carbs, 9g net carbs, 4g fat, 23g protein, and 180 calories
The nutritional value of a dish of chicken and broccoli from a Chinese restaurant will depend on the ingredients used, particularly the sauce. A serving of this dish from Ok Chinese Restaurant contains 13g of carbohydrates, 9g of net carbs, 4g of fat, 23g of protein, and 180 calories.
When it comes to carbohydrates, it's important to distinguish between healthy and unhealthy sources. While carbs from sugar and refined grains, such as white rice, are unhealthy, carbs from vegetables and whole grains are nutritious. Broccoli is a healthy option as it is high in fiber, which helps with weight management and appetite satisfaction.
The Cleveland Clinic recommends stir-fry recipes when cooking Chinese food at home, as it is easier to control the nutritional aspects of the dish. For a healthier option, use a small amount of oil and reduced-fat broth instead of additional oil if the meat dries out. Additionally, opt for recipes that exclude refined grains, as these are better for those watching their carbohydrate intake.
When ordering Chinese food, the American Cancer Society suggests choosing dishes with plenty of vegetables and selecting steamed brown rice instead of fried rice or white rice. Chicken, fish, and tofu are healthier options compared to beef and pork. It is best to avoid fried and breaded meats, crispy fried noodles, fried wontons, and egg rolls.
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Carbohydrates depend on the sauce's sugar content and other ingredients
The carbohydrate content of chicken and broccoli Chinese dishes depends on the sauces used and their sugar content, as well as the other ingredients in the dish. For example, a serving of Chinese chicken and broccoli from a restaurant contains 13g of total carbs, 9g of net carbs, and 180 calories. However, the carbohydrate content may vary depending on the specific ingredients and sauces used in the dish.
When cooking Chinese food at home, it is easier to control the carbohydrate content and the overall healthiness of the dish. The Cleveland Clinic suggests preparing stir-fry recipes, which typically involve sauteing meat and vegetables in a small amount of oil. By excluding refined grains and using healthier alternatives, such as whole grains, the carbohydrate content of the dish can be reduced.
Broccoli is a low-calorie vegetable that is high in fiber, making it a good option for weight management. It provides a feeling of fullness without adding significant calories. Additionally, the fiber content in broccoli slows down digestion, helping to satisfy appetite and cravings.
The type of sauce used in the chicken and broccoli dish can significantly impact its carbohydrate content. Sauces that are high in sugar and refined grains, such as soy or cornstarch-based sauces, can increase the carbohydrate and calorie count. On the other hand, sauces made with healthier alternatives, such as reduced-fat broth or minimal oil, can help reduce the overall carbohydrate and calorie intake.
When ordering Chinese food at a restaurant, it is important to make wise choices to maintain a healthy diet. The American Cancer Society recommends opting for dishes with plenty of vegetables and choosing steamed brown rice instead of fried rice or white rice. Chicken, fish, and tofu are healthier protein options compared to beef and pork. By avoiding fried and breaded foods and opting for steamed alternatives, you can further reduce the carbohydrate and calorie intake of your meal.
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Broccoli is high in fibre, aiding weight management and appetite satisfaction
The carbohydrate content of chicken and broccoli Chinese dishes varies depending on the ingredients used, particularly the sauce. While carbs from sugar and refined grains are unhealthy, those from vegetables and whole grains are nutritious.
Broccoli is a nutritious vegetable that is high in fibre, aiding weight management and appetite satisfaction. It is also low in calories, with only 55 calories per cup of raw broccoli. Its high fibre content means it takes longer to digest, helping to satisfy your appetite. Fibre absorbs water and expands in your stomach, making you feel full for longer, which may reduce overall calorie intake.
Sulforaphane, a compound found in broccoli, can help reduce your appetite, making it easier to stick to your diet. It signals your body to feel full, helping you avoid unnecessary snacking. Broccoli is also a good source of fibre, which can help regulate blood sugar levels and improve diabetic control.
In addition to its weight management benefits, broccoli is rich in vitamins, minerals, and antioxidants, which can help reduce inflammation and protect against chronic diseases. It is also a good source of plant compounds such as isothiocyanates and sulforaphane, which have been linked to various health benefits, including potential protection against cancer.
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Chinese food can be healthy, but choose wisely when ordering in a restaurant
Chinese food can be healthy, but it's important to make wise choices when ordering in a restaurant. While Chinese cuisine offers a variety of delicious options, some dishes may be high in salt, sugar, oil, and processed additives. Here are some tips to help you make healthier choices when ordering Chinese food:
Choose Steamed or Baked Dishes
Opt for steamed or baked dishes instead of deep-fried options. Deep-fried foods, such as egg rolls and crispy noodles, are high in added fat and calories. Steamed dumplings, for example, are a healthier alternative to fried dumplings. You can also ask for your dish to be steamed or sautéed in a small amount of oil to reduce the amount of oil used in preparation.
Select Lean Proteins
When ordering protein, choose lean options like chicken, fish, or tofu instead of beef and pork. Chicken and broccoli, for instance, is a leaner choice than beef and broccoli, providing a good amount of protein while being lower in calories. Shrimp with broccoli in garlic sauce is another excellent choice, as shrimp is low in calories and high in lean protein and selenium, which supports immune health.
Focus on Vegetables
Vegetables are an essential part of a healthy Chinese meal. Opt for dishes with plenty of vegetables, such as stir-fries or steamed options. Broccoli is an excellent choice as it is high in fiber, which aids in weight management and appetite satisfaction. You can also ask for extra vegetables or substitute vegetables in your dish to increase your vegetable intake.
Choose Healthy Sides
Be mindful of your side dish choices. Instead of fried rice or white rice, opt for steamed brown rice, which is a healthier option. Additionally, consider starting your meal with a broth-based soup, such as egg drop or hot-and-sour soup, as these are lower in calories and fat. If you're craving noodles, go for veggie lo mein, which contains vegetables and protein, providing a more balanced dish.
Control Sauce and Additives
Ask for light sauce or sauce on the side to control the amount added to your food. Chinese sauces can be high in salt, sugar, and calories, so limiting the sauce can make your dish healthier. Also, be aware of controversial additives like monosodium glutamate (MSG), which is commonly used in American Chinese food and has been linked to headaches, asthma, and weight gain by some people.
Remember, when ordering Chinese food, always read the menu carefully and don't be afraid to ask for adjustments to make your meal healthier. Enjoy your delicious and nutritious Chinese feast!
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Chicken and broccoli Chinese dish cooked at home can be healthier
Chicken and broccoli is a popular Chinese dish, but how healthy is it? The answer depends on where you're getting it from. A chicken and broccoli dish from a Chinese restaurant will typically contain more carbs, salt, and fat than a version cooked at home.
A serving of chicken and broccoli from a Chinese restaurant contains around 13g of total carbs, 9g of net carbs, 4g of fat, 23g of protein, and 180 calories. The carbohydrate content can vary depending on the amount of sugar in the sauce and the other ingredients in the dish. For example, carbs from sugar and refined grains, such as white rice, are generally considered unhealthy, while carbs from vegetables and whole grains are healthier.
Cooking this dish at home gives you more control over the ingredients and cooking methods used, allowing you to make healthier choices. For example, you can control the amount of sugar and salt added to the dish, opt for healthier cooking oils, and include more vegetables. Broccoli is a great choice as it is high in fiber, which helps with weight management and appetite satisfaction.
When cooking Chinese food at home, it's recommended to make stir-fry recipes, as they allow you to use less oil and include more vegetables. The Cleveland Clinic suggests sauteing the meat first, then adding vegetables and spices. If the dish becomes too dry, you can add reduced-fat broth instead of more oil. Excluding refined grains from your stir-fry is also a good way to keep the carb content low.
In summary, while chicken and broccoli Chinese food can be nutritious, the dish's healthiness depends on its preparation. By cooking it at home, you can make healthier choices and control the amount of carbs, salt, and fat in the dish. So, the next time you're craving Chinese food, consider whipping up a delicious and nutritious chicken and broccoli stir-fry in your own kitchen!
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Frequently asked questions
One serving contains around 28% carbs, which equates to 9g of net carbs and 13g of total carbs.
This depends on the other ingredients in the dish. Carbs from sugar and refined grains, such as white rice, are unhealthy, whereas carbs from vegetables and whole grains are healthy.
When cooking at home, it's easier to control the unhealthy aspects of the dish. You can try using a small amount of oil and reduced-fat broth instead of more oil if the meat dries out. Exclude refined grains and opt for brown rice instead of fried or white rice.
Broccoli is high in fibre, which means it takes longer to digest and helps satisfy your appetite. It is also very low in calories.
