She Strengthens

Embracing the Diversity of Chinese Cuisine

When it comes to Chinese food, many of us have preconceived notions about what’s healthy and what’s not. But the truth is, Chinese cuisine offers a vast array of dishes that can satisfy even the pickiest eater. At its core, a good Chinese dish is all about balance, says Clarissa Wei, a Taipei-based freelance journalist covering food and culture.

The Art of Balance

In traditional Chinese meals, the phrase “三菜一湯” or “three dishes and a soup” is a common mantra. This approach ensures a balanced meal with a variety of textures and flavors. To achieve this balance, Chinese diners often opt for a set menu that includes three dishes and a soup, accompanied by rice.

Inspiration for a Well-Rounded Meal

So, how do you order a healthy and fulfilling Chinese meal? We asked Chinese food professionals for their unique favorites, looked for dishes that provided a balance of veggies and meat, and chose options that diversified the experience of eating Chinese food. Here are some tips and recommendations to get you started:

Appetizers

• Cucumber salad: A refreshing start to any meal, made with cucumbers pickled for 24 hours, marinated in vinegar, and sprinkled with salt.
• Wood ear mushroom salad: A cold appetizer rich in antioxidants, iron, and multiple vitamins, served with a simple garlic sauce.
• Egg drop soup: A comforting and protein-rich soup that’s low in calories.
• Winter melon soup: A Cantonese specialty that warms up cold winter nights, made with pork ribs, bamboo shoots, or meatballs.

Carbohydrates

• Zhajiangmian (black bean noodles): A trending noodle dish topped with a soybean paste meat sauce and cucumbers, available in most regional Chinese restaurants.
• Steamed rice: A plain yet essential component of any Chinese meal, which balances out greasy and flavorful dishes.
• Shrimp fried rice: A flavorful and inexpensive meal loaded with lean protein and diced vegetables.

Main Dishes

• Steamed pork dumplings: Handmade steamed dumplings that are underrated yet labor-intensive, often mixed with meat and vegetables.
• Eggplant with garlic sauce: A Sichuanese dish that features eggplants with minced meat in a chili-garlic sauce, which can be adapted for vegetarians.
• Mapo tofu: A spicy fermented bean sauce with silken tofu, minced pork or beef, and a great source of protein, iron, and calcium.
• Hainanese chicken: A deceptively humble dish of poached chicken with chili dipping sauce and/or garlic-ginger sauce, served with flavorful rice.
• Steamed whole fish: A classic home-cooked dish made with fresh fish, soy sauce, ginger, scallions, and chili peppers.

Vegetarian Options

• Stir-fried tomato and scrambled eggs: A simple and tasty vegetarian dish with a good amount of protein and fiber.
• Buddha’s delight: A popular vegetarian dish made with tofu, various vegetables, and rice vermicelli, providing lots of protein, fiber, and potassium.

Tips for Ordering Chinese Takeout

• Ask the restaurant to put in less oil or salt if you’re concerned about sodium intake.
• Avoid dishes with pork belly if you’re worried about high fat content.
• Don’t be afraid to ask for extra vegetables or modifications to suit your dietary needs.
• Remember, Chinese dishes are meant to be shared with family and friends, so consider ordering with others to enjoy a more communal experience.

Debunking Stereotypes

Chinese food often gets caught in waves of gentrification and stereotypes, but the truth is, Chinese cuisine is incredibly diverse and adaptable. By embracing this diversity and being open to new experiences, we can work around our constructed ideas and appreciate the richness of Chinese food culture.