Sophie Bennett
When it comes to Chinese takeout, it's natural to wonder which protein options are the safest and healthiest. Two of the most popular choices are chicken and shrimp, and there are several dishes featuring these proteins that are both nutritious and tasty. Chicken and shrimp can be part of a healthy takeout meal, but it's important to be mindful of how they are prepared and what they are paired with.
| Characteristics | Values |
|---|---|
| Calories | Chicken can be high in calories, with Kung Pao chicken containing 200 calories per cup. Chicken with snow peas is also high in calories. Chicken can also be low in calories, as seen in Moo goo gai pan, which contains 170 calories per cup. |
| Calories | Shrimp is generally low in calories, as seen in shrimp with broccoli in garlic sauce. |
| Fat | Chicken can be high in fat, with Kung Pao chicken containing 11.3 grams of fat. |
| Fat | Shrimp is generally low in fat, but deep-fried shrimp with pineapple is an exception. |
| Sodium | Chicken dishes can be high in sodium, especially when fried or covered in sauce. |
| Sodium | Shrimp dishes can be high in sodium, especially when fried or covered in sauce. |
| Protein | Chicken is a good source of lean protein. |
| Protein | Shrimp is a good source of lean protein, with a high amount of selenium. |
| Carbohydrates | Some chicken dishes, like fried noodles, can be high in carbohydrates. |
| Carbohydrates | Shrimp dishes are generally not high in carbohydrates. |
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What You'll Learn
Chicken or shrimp with broccoli
When it comes to choosing between chicken or shrimp with broccoli for Chinese takeout, there are a few things to consider in terms of safety and nutrition. Firstly, it is important to understand that the preparation methods and specific ingredients used can vary between different Chinese restaurants, which may impact the safety and nutritional profile of the dish.
In terms of safety, it is generally recommended to opt for steamed or boiled dishes over fried options to reduce the risk of consuming excess oil or unhealthy fats. Therefore, if you are choosing between chicken and shrimp with broccoli, it is safer to go for the steamed or boiled preparation method, regardless of the protein you choose.
Now, let's look at the nutritional aspects of chicken and shrimp with broccoli:
Shrimp with Broccoli:
Shrimp with broccoli is considered a healthier option when ordered from a Chinese restaurant or made at home. Shrimp is a good source of lean protein and contains selenium, which supports immune function. Broccoli adds fiber to the dish and has compounds that may offer anti-inflammatory and cancer-fighting benefits. However, when ordering shrimp with broccoli from a restaurant, be mindful of the sauce that accompanies the dish. Caloric, sugary, and salty sauces can significantly increase the calorie count and negatively impact the nutritional value of the meal. To make it safer and healthier, request the sauce on the side or ask for a low-calorie option, such as a simple broth-based sauce with spices.
Chicken with Broccoli:
Chicken with broccoli can be a nutritious option, but it depends on the preparation method and the type of sauce used. Chicken is a good source of protein, and when steamed or boiled, it can be a lean option. However, if the chicken is breaded and fried, it can be high in calories, fat, and sodium. Similar to shrimp with broccoli, it is advisable to request the sauce on the side or opt for a lower-calorie sauce option when ordering chicken with broccoli. Additionally, watch out for dishes with sugary sauces, as they can increase the calorie count and negatively impact your health.
In summary, when choosing between chicken or shrimp with broccoli for Chinese takeout, both options can be part of a healthy meal if prepared with steamed or boiled protein and accompanied by a low-calorie sauce. To make it safer and healthier, opt for steamed or boiled shrimp or chicken with broccoli and request the sauce on the side or choose a low-calorie sauce option. Remember to be mindful of serving sizes and consider adding extra vegetables to boost the nutritional value of your meal.
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Steamed vs. fried dumplings
When it comes to Chinese takeout, there are a variety of options to choose from, and it can be challenging to decide which dishes are the safest and healthiest choices. Here is a comparison of steamed vs. fried dumplings to help you make an informed decision.
Steamed Dumplings
Steamed dumplings are a traditional way of preparing dumplings that has never gone out of style. The steaming process gives them a shiny, soft, and chewy exterior without making them greasy. This makes them easier to digest for those who have trouble with oily foods. The soft texture of steamed dumplings is preferred by many, and they are considered healthier than fried dumplings. Additionally, steamed dumplings provide more flavour and texture possibilities, allowing for creative combinations that can elevate your dining experience.
Fried Dumplings
Fried dumplings are prepared by pan-frying or deep frying. This cooking method results in a crispy, crunchy texture that some people prefer over the softness of steamed dumplings. Fried dumplings can be greasy, which may be a turn-off for those conscious of their fat intake. However, frying gives the dumplings a satisfying crispness that some people crave. It's worth noting that fried foods are generally higher in calories and fat, so they may not be the healthiest option if you're watching your weight or trying to reduce your fat intake.
Filling Options
Both steamed and fried dumplings offer a variety of filling options. If you're looking for a lighter filling, shrimp or vegetables are good choices. Shrimp is low in calories and high in lean protein, making it a nutritious option. Vegetables add fibre and provide various health benefits, depending on the type of vegetable chosen. If you prefer a meat filling, go for specific proteins like pork or chicken instead of generic "meat" options. This ensures you know exactly what you're eating and can make a more informed decision about your meal's nutritional content.
Sauce Considerations
The type of sauce you choose can also impact the healthiness of your dumpling dish. Some sauces, like peanut sauce, pair well with fried dumplings, while others, like soy sauce, chilli, and ginger, complement steamed dumplings. When ordering Chinese takeout, consider asking for the sauce on the side so you can control the amount added to your dish. This can help reduce your intake of salt, sugar, and oil, which are commonly found in Chinese sauces.
Health and Safety Considerations
When considering the safest option between chicken and shrimp at a Chinese takeout, shrimp dishes generally tend to be a healthier choice. Shrimp is a good source of lean protein and provides immune-supporting selenium. However, it is important to be mindful of the cooking method and any sauces or coatings used. For example, shrimp coated in a salty-sweet barbecue sauce can significantly increase your sodium intake. On the other hand, chicken dishes, especially fried options like General Tso's Chicken, can be high in calories, fat, and sodium.
In conclusion, both steamed and fried dumplings have their unique characteristics and appeal. Steamed dumplings offer a traditional, soft, and chewy experience, while fried dumplings provide a crispy, crunchy texture. When it comes to health and safety, steamed dumplings and shrimp fillings are generally considered safer and healthier options at Chinese takeout. However, it is important to be mindful of the fillings, sauces, and cooking methods to make the best choice for your specific needs and preferences.
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Nutritional value of chicken vs. shrimp
Chicken and shrimp are both versatile and popular animal-based proteins, widely used in culinary applications around the world. While chicken is more commonly used, shrimp is often considered a higher-end food and can be more expensive. From a nutritional standpoint, chicken and shrimp offer distinct advantages and can be part of a healthy diet.
Chicken is an excellent source of protein and is richer in iron, zinc, and vitamins B2, B3, B5, and B6. It also has more thiamin, riboflavin, niacin, pantothenic acid, and potassium. In terms of calories, 100 grams of chicken contains approximately 189 to 240 calories, depending on the source and specific part of the chicken being consumed. Chicken is also higher in total fats and fatty acids, with 14 grams of fat per 100 grams, and has more monounsaturated fats.
On the other hand, shrimp is a seafood crustacean with a unique taste and texture compared to chicken. It is lower in calories, with only 71 to 120 calories per 100 grams, and has a negligible amount of fat. Shrimp is also a good source of lean protein and is rich in minerals like magnesium, phosphorus, copper, calcium, selenium, and choline. Additionally, shrimp contains more folate, Vitamin B12, Vitamin A, and omega-3 fatty acids (specifically DHA and EPA).
When it comes to Chinese takeout, both chicken and shrimp dishes can be nutritious choices. For example, chicken with snow peas or shrimp with broccoli can be healthy options, but it's important to watch out for the sauces that are often loaded with salt, sugar, and oil. To make healthier choices, consider requesting less sauce or asking for it on the side. Steamed dumplings with shrimp or a specific protein like chicken can also be a lighter option compared to fried dumplings.
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Chicken or shrimp fried rice
Chicken and shrimp fried rice is a delicious and versatile dish that can be easily adapted to your taste preferences and dietary needs. This dish is a great option for a quick and satisfying meal, and it can be made in a variety of ways to suit different palates.
When it comes to choosing between chicken or shrimp as the main protein, both options have their own advantages. Chicken fried rice is a classic choice, offering a juicy and savoury flavour that pairs well with the other ingredients. Chicken is a good source of protein and can be easily substituted with other proteins like shrimp, pork, beef, or tofu. On the other hand, shrimp fried rice provides a tasty and tender option that is quick and easy to prepare. Shrimp is a lean protein that cooks faster than chicken, making it a convenient choice for a weeknight meal.
To make chicken fried rice, it is recommended to use boneless skinless chicken thighs or breasts. The chicken can be marinated in a mixture of chicken bouillon powder, soy sauce, Shaoxing cooking wine or dry sherry wine, cornstarch, and neutral oil. This tenderizes the meat and adds depth of flavour. For the rice, it is best to use day-old, cold, and cooked rice, as it ensures a fluffier texture with separated grains. Freshly cooked rice may result in a mushy consistency. Jasmine rice, basmati rice, or long-grain rice are great options for this dish.
For shrimp fried rice, it is important to use medium-sized shrimp to avoid the need for chopping. Like chicken fried rice, shrimp fried rice also benefits from using day-old, cold, and cooked rice for optimal texture. To enhance the flavour of the dish, season the shrimp with salt and pepper before searing them in a wok or skillet over medium-high heat. Add aromatics such as onion, garlic, ginger, and green onion, followed by vegetables like carrots, peas, and corn. Scrambled eggs can also be included for extra protein.
Both chicken and shrimp fried rice dishes can be customised with a variety of vegetables and seasonings. Common vegetables used include peas, carrots, onion, garlic, zucchini, green beans, broccoli, corn, and zucchini. Sesame oil and soy sauce are essential for adding that distinct Asian flavour, while hot sauce, red pepper flakes, or other spices can be added for an extra kick.
Whether you choose chicken or shrimp fried rice, the versatility and ease of preparation make it a perfect option for a quick, tasty, and nutritious meal.
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Chicken or shrimp spring rolls
When it comes to choosing between chicken and shrimp for your Chinese takeout, there are some nutritional considerations to keep in mind. While both proteins can be part of a healthy meal, shrimp is often touted as the leaner, lower-calorie option. For instance, shrimp with broccoli in garlic sauce is a recommended healthy takeout choice, as shrimp is a good source of lean protein and selenium, while broccoli adds fibre and compounds that may help fight inflammation and cancer. Chicken can also be a healthy choice, especially when paired with fibre-rich vegetables like snow peas or cabbage, but fried chicken dishes can be high in fat and calories.
Now, let's turn our attention to spring rolls, a popular choice for takeout. Spring rolls can be made with either chicken or shrimp, and both options can be delicious and nutritious. Here are some tips and tricks for making chicken or shrimp spring rolls:
Chicken Spring Rolls
If you're using chicken as your protein of choice, you can opt for grilled chicken to keep it lower in fat. You can also add in some Chinese barbecue pork or tofu for variety. For vegetables, sliced bell peppers, cucumbers, and spiralized vegetables work well. Fresh herbs like mint and cilantro can add a nice touch. When assembling, be careful not to overstuff the wrappers, as they can tear easily. You can serve these spring rolls with a peanut dipping sauce or a sweet and spicy sauce, which can also be used for chicken tenders.
Shrimp Spring Rolls
Shrimp spring rolls are a popular choice, known for their beautiful presentation and nutritious fillings. In addition to shrimp, you can include a variety of colourful vegetables, such as sprouts, micro-greens, sliced avocado, bell peppers, and shredded radishes. Traditional Vietnamese spring rolls use crisp lettuce, shredded carrots, red cabbage, and bean sprouts. Herbs like mint and cilantro add a nice flavour profile. For a simple dipping sauce, combine soy sauce and fresh lime juice, or go for the classic peanut dipping sauce. You can also serve these spring rolls with an Asian-inspired slaw or pickled vegetables.
Whether you choose chicken or shrimp spring rolls, they are best enjoyed fresh, within a couple of hours of rolling. However, you can store them in the refrigerator for up to 24 hours, although the wrappers may become more rigid.
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Frequently asked questions
Some healthier options for Chinese takeout include steamed dumplings, shrimp with broccoli in garlic sauce, shrimp spring rolls, and chicken chop suey with brown rice.
Dishes to avoid when ordering Chinese takeout include orange chicken, sweet and sour chicken, sesame chicken, and egg rolls. These dishes are often high in calories, fat, sodium, and refined carbs.
To make your Chinese takeout order healthier, opt for steamed dishes over fried ones, choose brown rice instead of white rice, and ask for sauces on the side. You can also add extra vegetables to your order to boost the nutritional content.
When ordering chicken or shrimp dishes, it is recommended to choose steamed or grilled options over breaded and fried ones. Go for dishes that pair lean protein with fiber-rich vegetables, such as chicken and broccoli or shrimp and broccoli. Ask for light sauce on the side or half the usual amount of sauce to reduce the intake of salt, sugar, and oil.
