Chinese chicken and broccoli nutrition depends on the sauces and other ingredients in the dish. Another important consideration when choosing healthier Chinese takeout is your side item. Broccoli is a good source of vitamin C, vitamin K, potassium, manganese, calcium and B vitamins, says the North Carolina Cooperative Extension. The typical serving size for a Chinese takeout entrée — especially stir-fries — is 1 cup (200–240 grams). 165 calories . One cup (153 grams) provides 13 grams of protein and only 145 calories (8). Leftover rice, turmeric seasoned chicken pieces, broccoli and egg are turned into a delicious and easy to make meal. Water-velveting adds some carbs and calories, while deep-fried entrées are much higher in fat, carbs, and calories. Just limit your portion size to the recommended 3 ounces, which is half of a boneless, skinless chicken breast, advises the Mayo Clinic. (325 calories). The Chicken and Broccoli in Garlic Sauce is approximately 382 calories per 2 cup serving without rice, and is high in niacin, selenium, and vitamins B6 and C! Quick teriyaki chicken and broccoli meal prep bowls make a tasty healthy lunch for the entire work week in under 20 minutes. It’s a relatively healthy dish, low in carbs, and high in protein. It also contains about 81 calories that come from fat. Luckily, there are some healthier takeout options if you’re craving Chinese food. It’s often made with pork. Cover and bake in a 350° oven for 40 minutes. Others may be water-velveted, or coated in cornstarch, to provide the smooth, velvety texture of the meat in many stir-fries. and This quick recipe for Chicken Broccoli Fried Rice makes the perfect weeknight dinner or quick lunch. advertisements are served by third party advertising companies. However, it’s a leaner option than beef and broccoli that still offers plenty of protein. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total) Top the rice with slices chicken and broccoli … Mary West is a health and nutrition writer, whose work has appeared in an array of online publications. Tips for Heart-Healthy Asian Cuisine", Mayo Clinic: "Weight Loss: Feel Full on Fewer Calories", Centers for Disease Control and Prevention: "Using Fruits & Vegetables to Manage Your Weight", FoodData Central: "Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Ideally, you should choose entrées that are baked, steamed, boiled, or sautéed in a small amount of oil. Add in remaining ingredients and mix well(add more chicken broth if needed). Broccoli is very low in calories. Recent research has found that MSG presents little risk of harm to most people when consumed in moderate amounts (16). In light of the controversy surrounding the substance, some Chinese restaurants have chosen to stop using the additive. Carbs 49g. One cup (217 grams) provides 193 calories and contains 3 grams of fiber and 9 grams of protein (10). Sake (3 oz) 115 calories . Water-velveting is healthier than deep frying but still adds extra starchy carbs and calories. Some people claim that it causes headaches, asthma, and weight gain, but there’s little evidence to support these claims (13, 14, 15). Although the soy-sauce-based dipping sauce is low in calories, it’s high in sodium, so try to limit how much sauce you use if you are salt-sensitive. Without washing the wok, set the flame to medium heat. However, takeout versions may be highly processed and contain additives. One cup of pork chop suey with no noodles contains 216 calories and provides 23 grams of protein (7). Beef 101: Nutrition Facts and Health Effects, How Much Protein in Chicken? Chicken comes in a variety of cuts, including breasts, thighs, wings and drumsticks. MSG is a common but controversial ingredient in many Chinese takeout dishes. Return chicken to the pan with the remaining hoisin sauce, rice wine vinegar, soy sauce and ground ginger. Copyright Policy Egg foo young also contains vegetables like onions, carrots, and peas, which increase the fiber and nutrient content of the dish. This is a detailed review of MSG (monosodium glutamate), a popular ingredient in processed foods. Stir-fries are a great option because they contain protein from meat or tofu, as well as vegetables, which add fiber and nutrients. Privacy Policy Chicken, fish and tofu are all healthier picks than beef and pork. Moo goo gai pan is a lightly sauced chicken and vegetable stir-fry containing mushrooms, broccoli, carrots, and water chestnuts. Directions add undiluted chicken soup and velveeta cheese, stir until cheese is melted. This makes gives chicken the perfect texture and makes it more like restaurant style chicken and broccoli. Per cup, both have about 200 calories, but brown has triple the amount of fiber (about 3.5 grams per cup) and a lower glycemic index than white, meaning it takes more time to … Although its exact nutrition info is not available, happy family is high in protein because it contains both meat and seafood, while the vegetables add fiber. It also contains vinegar and spices, which add the hot and sour components to the dish. It refers to a group of symptoms some people experience after eating food from a…. Stir-fry dishes that exclude refined grains are good for those on a low-carb diet. So is brown rice good for you? Steam vegetables and flavor them with spices, instead of adding a lot of cheese, butter, cream and other high-fat sauces. Chinese dumplings are pockets of dough filled with seasoned meat and vegetables, usually pork and cabbage. Beef and broccoli is a simple dish of stir-fried beef and broccoli in a light sauce. It will satisfy the need for take-out without the extra calories. The Center for Science in the Public Interest reports that once fried, a serving of rice contains 1,500 calories and 10 grams of fat 1. Copyright © All rights reserved. Total Time. One medium steamed dumpling is only 40 calories (2). The material appearing on LIVESTRONG.COM is for educational use only. Sauces can be a huge source of calories from sugar, fat, and salt. It’s a stir-fry made with tofu and steamed vegetables like bok choy, cabbage, and broccoli in a light, savory sauce. I use chicken thighs because it’s juicier and full of flavor. Egg foo young. Mix in chicken broth, honey, brown sugar, rice vinegar and sesame oil, set aside. Fried Rice (1 cup) 235-370 calories . Ultimately, you’ll get roughly 80 calories from the side dish. Next, add vegetables and spices. White Rice (1 cup) 150 calories . Read more: Why You Should Reap the Benefits of Raw Broccoli. Use olive cooking spray to generously coat a stirfry (large) saute pan. However, you should choose light sauce to further limit the salt and sugar content. In its raw state, this vegetable is very low in both calories and salt. Heat vegetable oil in a 12-inch non-stick skillet over fairly high heat. When you cook Chinese food at home, it's easier to control the unhealthy aspects of the cuisine. Here are 8 foods that may contain MSG. Leaf Group Ltd. Instead of fried wontons and egg rolls, try steamed dumplings. Like moo goo gai pan, its sauce may be high in salt and sugar, so you should opt for light sauce. Healthline Media does not provide medical advice, diagnosis, or treatment. How to Make Chinese Chicken and Broccoli: Start with steaming the broccoli until it’s just undercooked (you’ll be adding it at the end to finish it off). Meal Prep. Chop suey is another stir-fry dish made from meat, eggs, and thinly sliced vegetables in a light sauce. in Nutrition and Dietetics. Hot and sour soup is made with mushrooms, bamboo shoots, eggs, and ginger in chicken broth. Next, heat the wok or pan and brown the chicken on all sides. Additionally, tofu is one of the few complete proteins available to vegans and vegetarians, meaning it contains all nine of the essential amino acids your body needs to build new proteins (11). Breast, Thigh and More, MSG Is More Common in Your Food Than You Probably Realize. Hot tea/diet soda/ water . Add another tablespoon of oil, along with the garlic and ginger (if using). Try to choose light sauces or ask for the sauce on the side. Calorie counts will vary, too. Many Chinese takeout entrées are battered and deep fried, and you should avoid these, as they are high in added fat, starch, and calories. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the When making soup, add more broccoli and other vegetables, and less meat and noodles. However, the chicken provides plenty of protein, making it a filling dish. On the other hand, egg drop soup is made simply with ribbons of cooked egg in chicken broth. Calories: 1,045, Fat: 44g, Carbs: 111g, Protein: 50g, Fiber: 11g. He credits include Olive Oil Times, Live in the Now and Colgate. Saturated Fat 1g 6%. The Centers for Disease Control and Prevention suggests ways to include vegetables in the diet to maintain a healthy weight. Because Chinese takeout often comes in large portions, a single order could contain up to four servings. The bodybuilding diet of chicken, broccoli, and brown rice helped bodybuilders to build their bodybuilding bodies. Like other stir-fries, you should choose light sauce to limit the added calories, fat, sugar, and salt. 2020 To assemble: Cut the chicken into slices or small bite-size pieces. They are often fried, but you can choose steamed dumplings to cut down on calories and fat. One serving of steamed chicken and broccoli has about 220 calories -- 11 percent of a healthy 2,000-calorie diet. It may also contain meat, such as beef, pork, chicken, or shrimp. Fried rice or white rice, are unhealthy, there are some healthier takeout options if you re... Egg are turned into a delicious better than takeout keto chicken recipe all. For 700 calories ) and one dish with light sauce to limit the salt and sugar, and meat. It also contains vegetables like onions, carrots, and salt happy family, shrimp... To dry, add some reduced-fat broth rather than fried rice or white rice come from.! Steamed shrimp and veggies popular ingredient in processed foods How much protein in chicken fry (. 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