When we want sesame chicken from our favorite Chinese takeout place, we can’t stop eating. The next morning, we’re swollen and puffy from all the salt, sugar, and deep-fried goodness. We swear off our craving for good, then repeat the vicious circle a few weeks later.
We almost certainly will never give up takeout for good, but we’re all for making some changes for the sake of our health. Katie Boyd, a nutritionist, told us about some healthy Chinese food that you can still enjoy without getting sick of steamed broccoli and plain snow peas. We were pleasantly surprised to learn that our options aren’t as limited as we expected. Here are the healthiest Chinese foods you can order, along with some tips on how to make your takeout order fit your diet.
Moo shu pork, a classic Chinese takeout dish of stir-fried pork, vegetables, and scrambled eggs wrapped in thin pancakes, is a go-to order for many But is this tasty dish actually good for you, or is it another greasy, sodium-laden guilty pleasure?
Let’s take a closer look at the nutritional merits of moo shu pork to see if it deserves a spot in a healthy diet. We’ll cover the ingredients, how to make healthy tweaks, portion control, and ways to balance out moo shu pork’s stronger points with its weaker ones.
Pork’s Reputation as a Healthy Protein
The primary ingredient in moo shu pork is, unsurprisingly, pork Pork often gets overlooked as a nutritious protein source, but it can be quite good for you Some health benefits of pork include
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High-quality, complete protein – pork contains all 9 essential amino acids needed for muscle growth and maintenance A 3-ounce serving provides about 25 grams of protein
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Rich in vitamins and minerals like niacin, vitamin B6, zinc, phosphorus, and selenium.
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A source of heart-healthy unsaturated fats when choosing lean cuts.
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Versatile and delicious flavor that pairs well with many cuisines and ingredients.
When consumed in moderation and as part of an overall healthy diet, pork can be an excellent lean protein choice. Choose cuts like pork tenderloin and center-cut chops and trim any visible fat.
The Vegetable Factor
In addition to pork, moo shu pork contains an assortment of vegetables like cabbage, mushrooms, snow peas, and bean sprouts. This boosts its vitamin, mineral, and antioxidant content considerably.
On average, a moo shu pork recipe contains about 1 to 1 1/2 cups of vegetables. While not a huge amount, it does help balance out the pork. Opting for extra veggies in your order or making it at home with more produce can increase the nutritional value.
Making Healthy Adjustments
To make moo shu pork even more diet-friendly, consider these easy substitutions or preparation tips:
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Use extra lean, boneless pork loin instead of higher-fat cuts.
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Load up on the veggies by adding spinach, bell peppers, water chestnuts, or bamboo shoots.
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Skip the pancakes and treat moo shu pork as a complete low-carb meal.
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Use reduced sodium soy sauce or skip entirely to control sodium.
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Opt for just 1 teaspoon oil instead of 2 or more tablespoons for stir-frying.
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Cook without extra sugar or MSG for fewer additives.
A few simple tweaks during cooking or ordering can reduce calories, boost nutrition, and limit sodium intake from your moo shu pork.
Watching Portions of Moo Shu Pork
Moo shu pork can be a reasonable option for healthy eaters when enjoyed in moderation. The ideal serving size is about 1 1/2 to 2 cups total, which provides:
- 300-400 calories
- 20+ grams protein
- 5-10 grams fat
- 45-60% DV for vitamins A and C
Compare that to a typical order of General Tso’s chicken, which can clock in at over 800 calories and 75 grams of sugar!
When eaten as part of a diet rich in vegetables, fiber, and lean proteins, moo shu pork can be incorporated without overdoing calories, carbs, or sodium. Just be mindful of portion size to keep your meal balanced and satisfying.
Healthy Ways to Enjoy Moo Shu Pork
To make the most of moo shu pork’s nutritional assets while limiting less desirable elements, try these healthy preparation ideas:
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Start your meal with hot and sour soup to get an extra serving of veggies.
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Add a side salad or steamed or stir-fried broccoli.
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Flavor rice or quinoa with ginger and garlic instead of soy sauce.
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Mix in edamame, kimchi, or avocado for a nutrition boost.
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Create lettuce wraps instead of using pancakes.
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Enjoy moo shu pork as one dish in a shared combo meal, instead of a whole entree.
Get creative to give your body the nourishment it needs by pairing moo shu pork with nutritious sides and ingredients.
The Verdict on Moo Shu Pork’s Healthiness
Moo shu pork lands somewhere in the middle on the healthy takeout spectrum. While not as nutrient-dense as steamed veggies and tofu, it does have redeeming qualities. Overall, moo shu pork can be a smart menu choice when ordered or prepared thoughtfully.
Choose extra lean pork, pile on the produce, watch your portions, and round out your meal with other plant foods. This allows you to enjoy the satisfying flavors of moo shu pork as part of an overall balanced approach to Chinese takeout.
With a few simple tweaks, you can feel good about including this classic in your meal rotation. Moo shu pork offers protein, essential nutrients, and of course, yummy comfort food appeal. Just indulge in moderation as part of an otherwise varied and wholesome diet.
So next time you’re craving takeout, don’t be afraid to get your moo shu on – just do so with healthy habits in mind. Your body and taste buds will thank you!
Shrimp or Beef and Broccoli
Shrimp is already low-cal to begin with, so it’s a good starting point for this takeout classic. The beef version often contains flank steak, which is very lean. Boyd says, “These dishes usually come with garlic sauce, which is better for you than sweet and sour, sesame, or General Tso’s.” It goes well with steamed brown rice if you’re not watching your carbs. It makes a tasty and filling meal all together. “If you love General Tso’s like we do, this will satisfy your taste buds almost as well.”
- Estimated Calories: about 350 calories
- Estimated Fat and Protein: about 23g fat and 23g protein
As far as authenticity goes, Buddha’s delight (Luóhàn zhai) is the real deal. It was originally eaten by Buddhist monks, who are vegetarian, but has gained popularity all over the world. You can get something meat-free that’s still light and healthy. This is great for vegetarians who might feel limited by the menu at an American Chinese restaurant. “This dish is typically made with veggies, tofu and a little bit of light sauce,” Boyd says. “Everything is steamed, which cuts down the caloric punch that most other takeout Chinese dishes pack. ” It’s not always vegan, but traditional recipes don’t allow egg or dairy, so check with the restaurant.
- Estimated Calories: about 300 calories
- Estimated Fat and Protein: about 14g fat and 12g protein
Is Chinese Food Healthy?
Boyd says, “There’s a huge difference between what real Chinese food is and what Americans think Chinese food is.” People in China only eat certain foods a few times a year during celebrations, but that’s what we usually order when we order takeout. But if you order Chinese food with purpose, it can actually be full of protein that builds muscle and vegetables that are high in fiber and calories. Besides that, she says it might be better for you than some fast food options, like burgers and fries. The key is to stick to veggie-rich dishes that are sautéed or steamed instead of fried.
Ready to eat? These are the five healthiest Chinese food choices, according to Boyd.
Moo shu Pork is Quick! | Kenji’s (quick) Cooking Show
FAQ
How many calories are in Moo Shu Pork?
Is moo shi healthy?
Is Moo Shu Pork high in cholesterol?
What is moo shu pork?
We post new recipes on them every day. Moo shu pork, sometimes spelled mu shu pork, is an incredible dish that originated in Northern China. It combines thin strips of pork, a sweet and savory sauce, shredded cabbage, mushrooms, and green onions for an explosion of Asian flavors.
Is moo shu chicken healthy?
Moo Shu Chicken Glassman goes for the chicken version for the lean protein it provides. “But make sure to ask for light sauce,” she says. “It’s most likely high in sodium and (unhealthy!) fat.” Yeung also points out that the hoisin adds unnecessary sugar. 7. Steamed Anything
Can Moo shu pork be frozen?
To freeze your Moo Shu Pork, let it cool completely and transfer it to a freezer-safe container. You can then store it in the freezer for 3-4 months. One thing to consider is just freezing the pork and sauce mixture. You can then thaw it and add fresh cabbage and other veggies when you cook it again.
Does moo shu pork have pancakes?
Apparently Moo Shu Pork is a very common home-cooked dish in China and the authentic Chinese moo shu pork recipe does not include any moo shu pancakes. It’s super easy and equally tasty. It may look odd at first sight—there’s cucumber, egg, AND black wood ear mushrooms. What a combo! And those cucumbers; who cooks cucumbers?