Are you in search of a Chinese dish that not only satiates your cravings but also provides a healthy and balanced meal? Look no further! We have got you covered. In this article, we will explore some delectable Chinese dishes that are not only packed with flavor but also offer essential nutrients for a well-rounded meal. So, whether you prefer stir-fried vegetables, steamed dumplings, or hearty soups, get ready to tantalize your taste buds while nourishing your body. Let’s dive into the world of delicious and nutritious Chinese cuisine! Sure! Chinese cuisine offers a variety of delicious and nutritious dishes that can satisfy both your taste buds and your health goals. Whether you’re looking for a light and refreshing option or a flavorful stir-fry, there’s something for everyone. Here are 10 healthy and balanced Chinese dishes that you can try:
1. Steamed Fish with Ginger and Scallions
Steamed fish with ginger and scallions is a classic Chinese dish that is not only flavorful but also incredibly healthy. The delicate and tender fish is steamed to perfection, allowing it to retain its natural flavors. The ginger and scallions add a burst of freshness to the dish, while also providing numerous health benefits. Ginger is known for its anti-inflammatory properties, while scallions are a good source of essential vitamins and minerals.
A. Ingredients
- Fresh fish fillets (such as tilapia or sea bass)
- Ginger
- Scallions
- Light soy sauce
- Sesame oil
- Salt and pepper
B. Cooking Instructions
- Clean and pat dry the fish fillets.
- Slice the ginger and scallions into thin strips.
- Place the fish fillets on a heatproof plate and season with salt and pepper.
- Spread the ginger and scallions on top of the fish.
- In a steamer, bring water to a boil and steam the fish for 8-10 minutes or until cooked through.
- Remove the fish from the steamer and drizzle with light soy sauce and sesame oil.
- Serve hot with steamed rice or vegetables.
2. Buddha’s Delight (Jai)
If you’re looking for a vegetarian Chinese dish that is both nutritious and satisfying, Buddha’s Delight, also known as Jai, is the perfect choice. This popular dish is loaded with a variety of vegetables and tofu, making it a great source of vitamins, minerals, and protein.
A. Ingredients
- Napa cabbage
- Shiitake mushrooms
- Carrots
- Bamboo shoots
- Tofu
- Wood ear fungus
- Bean sprouts
- Water chestnuts
- Soy sauce
- Oyster sauce
- Sesame oil
B. Cooking Instructions
- Soak the wood ear fungus in warm water until it softens. Cut into small pieces.
- Slice the cabbage, mushrooms, carrots, bamboo shoots, tofu, and water chestnuts.
- In a wok or large pan, heat some vegetable oil and stir-fry the vegetables and tofu until slightly tender.
- Add the wood ear fungus and bean sprouts to the wok and continue stir-frying for a few more minutes.
- Season with soy sauce, oyster sauce, and sesame oil to taste.
- Stir well to combine all the ingredients and cook for another minute or two.
- Serve hot with steamed rice.
3. Mapo Tofu
Mapo tofu is a popular Chinese dish that originated from the Sichuan province. It is a spicy and flavorful dish that combines tofu and ground meat, usually pork, in a rich and savory sauce. While it may sound indulgent, you can make a healthier version by using lean meat and reducing the amount of oil and spices.
A. Ingredients
- Soft tofu
- Ground meat (pork or chicken)
- Sichuan peppercorns
- Chili bean sauce
- Garlic
- Ginger
- Soy sauce
- Chicken broth
- Cornstarch
- Green onions (optional)
B. Cooking Instructions
- Cut the tofu into small cubes and set aside.
- In a wok or skillet, heat some oil and stir-fry the ground meat until cooked through.
- Add the garlic, ginger, and Sichuan peppercorns and cook for a minute or two until fragrant.
- Stir in the chili bean sauce and soy sauce, mixing well with the meat.
- Add the tofu and gently stir to coat it with the sauce, being careful not to break the tofu.
- Pour in the chicken broth and bring to a simmer.
- In a small bowl, mix cornstarch with water to make a slurry and add it to the wok to thicken the sauce.
- Cook for a few more minutes until the sauce has thickened.
- Garnish with green onions, if desired.
- Serve hot with steamed rice.
4. Chicken and Broccoli Stir-Fry
Chicken and broccoli stir-fry is a classic Chinese dish that is not only delicious but also packed with nutrients. This simple yet flavorful dish combines tender chicken breast with vibrant broccoli florets, creating a balanced and nutritious meal.
A. Ingredients
- Chicken breast
- Broccoli florets
- Garlic
- Ginger
- Soy sauce
- Oyster sauce
- Sesame oil
- Cornstarch
- Vegetable oil
B. Cooking Instructions
- Slice the chicken breast into thin strips and set aside.
- Blanch the broccoli florets in boiling water for a few minutes until slightly tender. Drain and set aside.
- In a wok or skillet, heat some vegetable oil and stir-fry the chicken until cooked through.
- Add the garlic and ginger, and cook for another minute.
- Toss in the blanched broccoli and stir-fry for a few more minutes.
- In a small bowl, mix soy sauce, oyster sauce, sesame oil, and cornstarch to make a sauce.
- Pour the sauce into the wok and stir well to coat all the ingredients.
- Cook for another minute or two until the sauce thickens.
- Serve hot with steamed rice or noodles.
5. Hot and Sour Soup
Hot and sour soup is a popular Chinese appetizer that not only warms you up but also provides a burst of flavors. This soup is traditionally made with ingredients like tofu, mushrooms, bamboo shoots, and vinegar, creating a tangy and spicy combination that will leave you wanting more.
A. Ingredients
- Chicken or vegetable broth
- Tofu
- Shiitake mushrooms
- Bamboo shoots
- Egg
- Vinegar
- Soy sauce
- White pepper
- Cornstarch
- Sesame oil
- Green onions (optional)
B. Cooking Instructions
- In a pot, bring the chicken or vegetable broth to a boil.
- While the broth is heating, cut the tofu into small cubes and slice the mushrooms and bamboo shoots.
- Add the tofu, mushrooms, and bamboo shoots to the boiling broth and cook for a few minutes until the vegetables are tender.
- In a bowl, beat an egg and slowly pour it into the boiling soup while stirring gently to create ribbons of cooked egg.
- Season the soup with vinegar, soy sauce, white pepper, and salt to taste.
- In a separate small bowl, mix cornstarch with water to make a slurry and add it to the soup to thicken.
- Cook for another minute until the soup has thickened.
- Drizzle with sesame oil and garnish with green onions, if desired.
- Serve hot as an appetizer or with a main course.
6. Kung Pao Chicken
Kung Pao chicken is a classic Sichuan dish that is known for its bold flavors and spicy kick. It combines tender chicken, crunchy peanuts, and vibrant vegetables in a savory and slightly sweet sauce. By reducing the amount of oil and sugar used, you can make a healthier version of this popular dish.
A. Ingredients
- Chicken breast
- Peanuts
- Bell peppers
- Dried red chilies
- Garlic
- Ginger
- Soy sauce
- Rice vinegar
- Sugar
- Cornstarch
- Vegetable oil
B. Cooking Instructions
- Cut the chicken breast into small cubes and set aside.
- In a wok or skillet, heat some vegetable oil and stir-fry the chicken until cooked through.
- Remove the chicken from the wok and set aside.
- Add the dried red chilies, garlic, and ginger to the wok and stir-fry for a minute until fragrant.
- Toss in the bell peppers and continue stir-frying for a few more minutes until slightly tender.
- In a small bowl, mix soy sauce, rice vinegar, sugar, and cornstarch to make a sauce.
- Return the chicken to the wok and pour in the sauce, stirring well to coat all the ingredients.
- Cook for another minute or two until the sauce thickens.
- Sprinkle the peanuts on top and give it a final toss.
- Serve hot with steamed rice.
7. Ma La Xiang Guo
Ma La Xiang Guo, also known as “spicy numbing stir-fry,” is a popular Chinese dish that originated from the Sichuan province. It is a spicy and aromatic stir-fry that combines a variety of meats and vegetables in a fiery sauce. While this dish can be high in calories and sodium, you can customize it to make a healthier version.
A. Ingredients
- Assortment of vegetables (such as cabbage, lotus root, and mushrooms)
- Assortment of meats (such as chicken, beef, and shrimp)
- Dried chilies
- Sichuan peppercorns
- Garlic
- Ginger
- Doubanjiang (broad bean chili paste)
- Fermented black beans
- Soy sauce
- Chinese cooking wine
- Vegetable oil
B. Cooking Instructions
- Slice the vegetables and meats into bite-sized pieces and set aside.
- In a wok or skillet, heat some vegetable oil and stir-fry the garlic, ginger, dried chilies, and Sichuan peppercorns until fragrant.
- Add the meats and stir-fry until cooked through.
- Toss in the vegetables and continue stir-frying for a few more minutes until slightly tender.
- Stir in the doubanjiang, fermented black beans, soy sauce, and Chinese cooking wine, mixing well with the ingredients.
- Cook for another minute or two until the sauce thickens and coats all the ingredients.
- Taste and adjust the seasoning if needed.
- Serve hot with steamed rice or noodles.
8. Stir-Fried Snow Peas
Snow peas are a nutritious and crunchy vegetable that is commonly used in Chinese cuisine. Stir-frying them is a quick and easy way to bring out their natural sweetness while retaining their vibrant green color.
A. Ingredients
- Snow peas
- Garlic
- Ginger
- Soy sauce
- Chicken broth
- Cornstarch
- Vegetable oil
B. Cooking Instructions
- Trim the ends of the snow peas and set aside.
- In a wok or skillet, heat some vegetable oil and stir-fry the garlic and ginger until fragrant.
- Add the snow peas to the wok and stir-fry for a few minutes until slightly tender.
- In a small bowl, mix soy sauce, chicken broth, and cornstarch to make a sauce.
- Pour the sauce into the wok and stir well to coat the snow peas.
- Cook for another minute or two until the sauce thickens and the snow peas are fully coated.
- Serve hot as a side dish.
9. Steamed Vegetables with Oyster Sauce
Steamed vegetables with oyster sauce is a simple yet satisfying Chinese dish that allows the natural flavors of the vegetables to shine through. The oyster sauce adds a savory and slightly sweet taste to the dish, making it a great accompaniment to any main course.
A. Ingredients
- Assortment of vegetables (such as broccoli, carrots, and baby corn)
- Oyster sauce
- Garlic
- Ginger
- Vegetable oil
B. Cooking Instructions
- Slice the vegetables into bite-sized pieces and set aside.
- In a steamer, bring water to a boil and steam the vegetables until slightly tender.
- While the vegetables are steaming, heat some vegetable oil in a pan and stir-fry the garlic and ginger until fragrant.
- Remove the vegetables from the steamer and transfer them to the pan with the garlic and ginger.
- Pour the oyster sauce over the vegetables and stir well to coat them.
- Cook for another minute or two until the vegetables are fully coated and heated through.
- Serve hot as a side dish.
10. Shrimp Fried Rice
Shrimp fried rice is a classic Chinese dish that is both delicious and satisfying. It combines fluffy rice with succulent shrimp, crisp vegetables, and savory seasonings, making it a complete and balanced meal in itself.
A. Ingredients
- Cooked rice (preferably day-old)
- Shrimp
- Vegetables (such as carrots, peas, and bell peppers)
- Eggs
- Garlic
- Ginger
- Soy sauce
- Sesame oil
- Vegetable oil
B. Cooking Instructions
- In a wok or skillet, heat some vegetable oil and stir-fry the garlic and ginger until fragrant.
- Add the shrimp and stir-fry until cooked through. Remove from the wok and set aside.
- In the same wok, scramble the eggs until fully cooked. Push the eggs to one side of the wok.
- Add a bit more oil to the wok if needed and stir-fry the vegetables until slightly tender.
- Toss in the cooked rice, breaking up any clumps with a spatula.
- Pour in soy sauce and sesame oil, stirring well to coat the rice and vegetables.
- Return the shrimp to the wok and stir to combine all the ingredients.
- Cook for another minute or two until everything is heated through.
- Serve hot as a main course.
By incorporating these 10 healthy and balanced Chinese dishes into your meal rotation, you can enjoy the flavors of Chinese cuisine while nourishing your body with wholesome ingredients. So go ahead and give these recipes a try, and discover the joy of cooking and eating healthy Chinese food at home!
