So, I recently learned how to make a simple Chinese-style meal. (And I am a bona fide cooking newbie, so if I can do it, anyone can!) Here are some basic pointers on how to prepare a healthy Chinese meal at home:
- Purchase a variety of vegetables, including those you enjoy in your favorite Chinese restaurant dishes, such as bok choy, water chestnuts, broccoli and snow peas. Wash and chop them up into bite-size pieces. (Tip: You can also find these types of veggies pre-chopped in the frozen food aisle. My favorite is a store-brand stir-fry blend.)
- Purchase and prep your protein source, such as white-meat poultry, beef or meat substitute. It should also be cut into bite-size pieces.
- To keep an eye on your proportions, try to use at least two cups of vegetables for every cup of beef, chicken, pork or tofu.
- If you don't have a wok, you can also use a skillet to prepare Chinese-style dishes.
- Add no more than a tablespoon of oil to your skillet. Pre-heat the wok or skillet -- as soon as it starts sizzling, you can begin cooking. Always add the meat first, then the vegetables. Stop cooking when the meat is fully cooked and the veggies are slightly tender.
- Since you don't want to use a lot of fat, use herbs and spices to add flavor to your food rather than oils or butter. Excellent flavors for Asian cooking include ginger, garlic and hot peppers.
- Prepare some brown rice to go with your stir-fry. Personally, I think the boil-in-the-bag variety is great; you also can buy microwavable single-servings. Your rice will be ready in a minute, so all you have to do is top with your stir-fry and enjoy!
I have found this meal is an easy way to quell my craving for a Chinese meal. Of course, I still have takeout as a treat, but I am careful about ordering high-fat dishes, like egg rolls, wontons, fried rice and sweet-and-sour dishes.
Bonus Tip: If you can find more traditional Chinese fare in your area, feel free to enjoy it more often: Traditional Chinese meals are ideal for healthy eating and weight loss because they're comprised largely of rice, noodles and plenty of vegetables with only a moderate amount of meat and little oil.
