Is Chicken Chow Mein Healthy?
I love a Chinese meal from time to time, but sometimes I want to try to make it as healthy as possible and choose a chicken chow mein instead of something like sweet and sour chicken. But is a chicken chow mein healthy?
Chicken chow mein typically consists of stir-fried noodles, vegetables, and lean protein, often making it a nutritious option. However, as with most dishes, there can be healthier and less healthy versions, particularly when dining out at restaurants or ordering a takeaway.
Is Chicken Chow Mein Healthy?
The simple answer is that yes, chicken chow mein can be healthy, but it all depends on the ingredients used and how they’re cooked.
What Is Chicken Chow Mein?
Chicken Chow Mein is a popular Chinese dish that combines tender pieces of chicken with stir-fried noodles and a variety of colourful vegetables. You’ll find a delightful mix of flavours and textures in this dish, making it a popular choice at Chinese takeaway restaurants worldwide.
When preparing Chicken Chow Mein, you’ll typically start by cooking the chicken in a hot wok or skillet and then setting it aside. Next, you’ll stir-fry vegetables such as onions, celery, mushrooms, and Napa cabbage. To make the dish more authentic and nutrient-dense, add ingredients like bamboo shoots, water chestnuts, and bok choy.
Then comes the star of the show: the chow mein noodles. These noodles are cooked separately and added to the wok or skillet at the end. They provide a chewy and satisfying base for the dish, ensuring that every bite is a burst of flavour and texture. To finish, a savoury sauce made with ingredients like soy sauce, oyster sauce, and brown sugar is mixed with the noodles, vegetables, and chicken, bringing everything together.
Here’s a brief overview of what’s commonly found in a Chicken Chow Mein dish:
- Chicken: A lean protein source that is low in fat and high in essential vitamins and minerals
- Chow mein noodles: The main carbohydrate component of the dish; best enjoyed in moderation due to their high carb content
- Vegetables: Nutrient-dense ingredients that add colour, texture, and flavour to the dish
- Sauce: A tasty combination of ingredients that brings everything together
Chicken Chow Mein can be prepared in various ways, and some chefs and home cooks opt for healthier versions by using less oil, whole-wheat noodles, and an abundance of vegetables. By paying close attention to how you prepare the dish and what ingredients you include, Chicken Chow Mein can be a healthy and delicious option for your Chinese-inspired meal.
Nutritional Content
Macronutrients
In a typical serving of chicken chow mein, you’ll find a mix of carbohydrates, protein, and fat. A 9.4-ounce serving of Panda Express chow mein contains:
- Calories: around 500
- Carbohydrates: 80g
- Protein: 13g
- Fat: 20g
Keep in mind that these amounts can vary depending on the specific recipe used.
Vitamins and Minerals
Chicken chow mein is not particularly high in vitamins and minerals. However, it does provide some essential nutrients:
- Sodium: around 1944mg (keep in mind that the recommended daily intake is 2400mg)
- Cholesterol: 297mg
- Potassium: limited amounts (present in chicken and some vegetables)
- Vitamin C: small amounts (found in vegetables such as onions and cabbage)
To increase the nutritional value of your chicken chow mein, consider adding more vegetables or switching to whole-wheat noodles. This will provide additional vitamins and minerals and increase the fibre content.
Remember, the nutritional content of your chicken chow mein can vary depending on the specific recipe used and its ingredients. While this dish is not the healthiest option available, making a few small changes to the recipe could improve its overall nutritional profile.
What Makes Chicken Chow Mein Unhealthy?
Chicken chow mein may seem like a healthy option, but you should be aware of some aspects of this dish. The preparation and ingredients can contribute to the dish being high in sodium, saturated fats and calories.
One component that adds to the unhealthy nature of chicken chow mein is the use of soy sauce. While soy sauce provides that delicious, savoury flavour, it also contains significant amounts of salt. Consuming too much salt can lead to high blood pressure and other related health issues. Switch to reduced-sodium soy sauce, or ask for it to be used sparingly in your dish.
Another element that makes chicken chow mein less healthy is the fried noodles. Noodles in chow mein are typically deep-fried, which adds calories and saturated fats to the dish. Saturated fats raise your cholesterol levels, increasing the risk of heart disease and stroke. Opting for a dish with steamed or stir-fried noodles is a healthier alternative.
Moreover, chow mein dishes often incorporate a mix of vegetables and proteins, such as chicken or tofu. While these ingredients can provide great nutritional benefits, the preparation method may also include considerable oil during the stir-frying process. This extra oil can add unnecessary calories and saturated fats to your meal. To make your dish healthier, you could ask for less oil to be used during cooking or try making your own version at home with healthier cooking methods.
You can enjoy a more balanced and nutritious meal by making small adjustments, like reducing sodium intake and choosing healthier cooking methods.
Healthier Alternatives and Variations
If you’re looking for a healthier version of chicken chow mein, incorporate more vegetables into your recipe. Vegetables add colour and texture and provide essential vitamins, antioxidants, and fibre. Some great choices include cabbage, broccoli, red bell pepper, green onions, bok choy, carrot, and sprouts.
You might also consider swapping the egg noodles for a whole-wheat alternative such as yakisoba noodles. Whole-wheat noodles can provide more fibre and nutrients compared to egg noodles.
For a vegetarian or vegan option, you can replace the chicken with tofu or just make your chow mein with noodles and vegetables. Tofu is a good source of lean protein, and when cooked correctly, it will absorb the flavours of your sauce. You could also add other plant-based proteins like beans or chickpeas.
When it comes to seasoning your chow mein, opt for a low-sodium oyster sauce to reduce the overall salt content. You can enhance the dish’s flavours by adding more garlic, ginger, and green onions as needed.
Finally, a healthier cooking technique can make a big difference. Instead of frying your chow mein in large amounts of oil, try using olive oil and a non-stick pan to reduce the fat content. Stir-fry your vegetables in small batches, ensuring they cook evenly and don’t become too greasy.
Cooking Tips for Healthier Chicken Chow Mein
Preparing chicken chow mein at home gives you more control over the ingredients and the way you cook it. Follow these helpful tips to create a healthier version of the dish:
- Choose lean cuts of chicken: Opt for skinless and boneless chicken breasts, as they are low in fat and calories. You can also use skinless chicken thighs if you prefer a more tender texture.
- Use a non-stick wok or pan: A non-stick wok or pan will require less oil to stir fry your ingredients. This will help reduce the overall fat content of your dish.
- Reduce the amount of oil: When stir-frying your ingredients, use minimal oil. Opt for healthier oils, such as sesame or olive oil, which have beneficial properties and add flavour to your dish.
- Incorporate more veggies: Adding a variety of veggies to your chicken chow mein will enhance the dish’s nutritional profile and add more flavour and texture. Some great options to include are onions, celery, bell peppers, bean sprouts, and carrots.
- Opt for whole-wheat noodles: Whole-wheat noodles have more fibre and nutrients compared to regular noodles, which can help make your dish more filling and nutritious.
- Season mindfully: When seasoning your dish, use freshly grated ginger, garlic, and pepper to boost the flavour without adding excessive salt or sugar. You can also use low-sodium soy sauce and oyster sauce to keep sodium levels in check.
- Control portion sizes: Chicken chow mein can be high in carbohydrates due to the noodles, so be mindful of portion sizes when serving. Pair your dish with steamed veggies or some protein-packed shrimp, and cut down on the amount of noodles and sauce you use.
- Avoid overcooking the veggies: Overcooking your veggies can lead to a loss of nutrients and a less appealing texture. Stir fry your veggies quickly over high heat to retain their vibrant colours and crunch.
These tips will help you prepare a healthier and more delicious chicken chow mein that will satisfy your cravings without compromising your health. Give it a try at home, and enjoy the tasty results!
Avoiding Unhealthy Additives
By avoiding unhealthy additives, you can enjoy a nutritious and satisfying meal without compromising on flavour.
Start by choosing a healthier sauce for your chow mein. Instead of a pre-made or restaurant-style sauce that may be high in sodium, sugar, and fat, consider making your own. Try combining low-sodium soy sauce, a dash of oyster sauce, and a small amount of brown sugar. If you enjoy spicy flavours, add a touch of sriracha or red pepper flakes for a kick.
Another thing to think about is the noodles. To opt for a gluten-free alternative, use rice noodles or whole-wheat noodles rather than conventional wheat-based chow mein noodles. Not only do they offer a healthier option, but they can also accommodate those with gluten sensitivities.
Pay extra attention to the cooking method when preparing your chicken chow mein. Instead of using a large amount of vegetable oil to sauté the ingredients, switch to cooking spray or a minimal amount of oil. This will help reduce the fat content and make the dish healthier overall.
Now, let’s discuss the protein choice. Fortunately, chicken is already a lean choice – but you can make it even healthier by selecting skinless chicken breasts and cutting them into strips. This way, you’ll be avoiding excess fat from the skin.
Understanding Chinese Takeaway and Healthier Options
Chinese cuisine can also be nutritious and beneficial for your digestive system and energy levels. While chicken chow mein can be part of a balanced meal, the key lies in how it’s prepared and served.
Nutritional information can vary between Chinese restaurants. Some may use leaner cuts of meat, such as chicken breasts, and focus on vegetable-heavy dishes, while others might pack heavily on the sauces and indulge in greasier cooking methods. Consequently, the nutritional value of chicken chow mein can differ – but that doesn’t mean you can’t make informed decisions when ordering this dish.
To help you choose healthier Chinese takeout options, here are some alternatives and modifications to look out for:
- Choose lean proteins: Opt for dishes that use chicken or pork over deep-fried, breadcrumb-coated, or heavily sauced options.
Nutrition facts per 100g of cooked chicken breasts:
- Energy: 165kcal
- Fats: 3.6g
Nutrition facts per 100g of cooked pork:
- Energy: 242kcal
- Fats: 14g
- Go for lighter sauces: Keep an eye on the sauce content in your dishes, as they can be a hidden source of excess calories and fats. Stick to lighter, broth-based sauces, or ask for the sauce on the side so you can moderate the amount.
- Include lots of veggies: Many Chinese dishes are filled with vegetables, providing an array of essential nutrients. Ensure that your chicken chow mein is loaded with veggies and served with a healthy portion of steamed rice, or explore some tasty vegetable-based dishes as side orders.
As you can see, there are several aspects to consider when enjoying Chinese takeout, including the choice of protein, type of sauce, and the emphasis placed on vegetables. With a bit of attention and minimal effort, you can enjoy your Chinese favourites – including chicken chow mein – in a healthier way.
In conclusion, chicken chow mein can be a healthy option if prepared with the right ingredients and in the right way. It is important to choose lean protein sources, fresh vegetables, and whole-grain noodles. Additionally, portion control and moderation are key when it comes to enjoying this dish as part of a balanced diet. By making mindful choices and being aware of the nutritional value of the ingredients, you can enjoy a delicious and satisfying chicken chow mein while still maintaining a healthy lifestyle.