Chinese Chicken and Broccoli - My Gorgeous Recipes (2024)

FAQs

What is the sauce made of from Chinese chicken and broccoli? ›

What's In the Sauce for Chicken and Broccoli? Basic stir-fry sauce is made up of aromatics like ginger and garlic, dark and regular soy sauces, sesame oil, oyster sauce, sugar, Chinese rice wine (Shaoxing wine) and white pepper. Cornstarch is used to thicken the sauce enough to coat the chicken and vegetables.

Chicken and broccoli

One cup (153 grams) provides 13 grams of protein and only 145 calories. It also contains about 7 grams of fat ( 7 ). If possible, ask to have the dish steamed. You will lose the oil that it's normally cooked in, which will lower its fat and calorie content to give it a healthier twist.

In college, Chinese takeout used to be a staple of mine.

Worst: General Tso's Chicken

Named after a Chinese war hero, this fat-laden dish won't help you win any weight loss battles. The breaded, fried chicken is smothered in a sugary sauce. One order clocks in at around 1,500 calories and 88 grams of fat, and it delivers more sodium than you should get in a day.

The Chinese broccoli needs to cook as fast as possible, so that the nutrients and color don't have as much opportunity to leach out into the water. It's best to start with as much boiling water as you can. Restaurants serve amazingly green and crunchy Chinese broccoli because they use huge amounts of boiling water.

Dark soy sauce has been aged longer than light, and has a mellower, less salty flavor along with a darker color and thicker texture. It's used to give flavor and color to Chinese dishes. On the labels, look for the words "dark" or "black."

Steamed Fish or Seafood

Steamed seafood is one of the healthiest options you could choose from a Chinese restaurant menu. Most fish options are high in protein and omega-3 fatty acids. This protein often comes with ginger and scallions, which will add flavor to the dish without adding calories or sodium.

What Chinese food can I eat on Weight Watchers? ›

For soups, try hot and sour, egg drop, or wonton soup. When you're in the mood for dumplings, reach for steamed or pan-fried veggie, shrimp, beef, pork, or chicken ones. Decide on your main. For entrees, explore steamed lean proteins like chicken or shrimp with vegetables or egg foo young with chicken.

Choosing a dish with lean protein such as chicken or shrimp can be a better option in the long run, as the extra protein helps satisfy. Sauces pose their own problems, as many are extra-sugary or oily, too. If you choose a sauce to go with a dish, don't cover your plate with it.

Healthy and diabetes-friendly Chinese foods include dishes that are steamed, stir-fried, or grilled, with an emphasis on vegetables, lean proteins, and minimal added sugars or sauces. Options like steamed vegetables, tofu stir-fry, and grilled chicken or fish can be excellent choices for diabetics.

Opt for steamed dumplings instead of ordering egg rolls and fried dumplings. Sidestep fried or breaded meat entrees. Instead, choose baked, broiled, grilled, sautéed protein sources-chicken, fish, shellfish, lean beef or pork.

Steamed rice, vegetable side dishes, and soups are just a few examples of lighter options for people with diabetes who are trying to watch their calories and carbs.

Broth: Many versions of this dish use beef broth, but you can also find it made with chicken or vegetable broth. Soy Sauce: Soy sauce is one of the main ingredients that you'll find in nearly every version of Chinese brown sauce.

Oyster sauce is commonly used in Chinese food and adds a savory, salty, umami flavor. Both can be found in most grocery stores. If you like, you can add grated or minced ginger or garlic. Serve your homemade brown sauce with a beef, chicken, or pork stir-fry or chow mein dish.

While Doubanjiang can be considered the "mother sauce" of Sichuan cuisine, there are some prominent flavors in modern Sichuan cooking that are often referenced as sauces but are composed of other ingredients and sauces during cooking. These include: Yuxiang (魚香)