Is Mongolian Beef Actually Healthy For You?

Mongolian beef is a popular Chinese-American dish that consists of tender slices of beef coated in a sweet savory, and slightly spicy sauce. With its rich flavors and easy preparation it’s no wonder why Mongolian beef is a favorite among Chinese takeout lovers.

But how healthy is Mongolian beef really? With its sweet brown sauce, this dish might seem like an indulgence However, Mongolian beef can actually be a nutritious meal option when made properly.

Here’s a breakdown of the health benefits and potential drawbacks of Mongolian beef, plus tips for making a healthier version at home:

The Benefits of Mongolian Beef

Lean Protein

The base of any Mongolian beef dish is beef, which is an excellent source of protein. Protein helps build muscle mass and repairs tissues. Choosing lean cuts of beef for Mongolian beef maximizes the protein content while limiting saturated fat. Good options include flank steak, sirloin tip, or top round.

Aim for 3-4 ounces of beef per serving about the size of a deck of cards. This provides around 25 grams of protein. Pairing your beef with a side of brown rice or vegetables boosts the protein and nutrients even more.

Disease-Fighting Compounds

Several ingredients in Mongolian beef provide health-promoting substances like antioxidants and anti-inflammatory compounds.

Ginger contains the antioxidant gingerol, which may reduce oxidative stress and inflammation in the body. Garlic also has antioxidant and anti-inflammatory effects and may boost immunity.

Onions and scallions contain quercetin, a flavonoid antioxidant that may lower blood pressure. Soy sauce is rich in isoflavones, a type of phytoestrogen associated with a reduced risk of osteoporosis, heart disease, and certain cancers.

Immune-Boosting Properties

Many components of Mongolian beef are linked to enhanced immune function. The antioxidants in garlic, ginger, onions, and soy sauce may protect cells against damage.

Garlic also has direct antimicrobial activity against certain bacteria, viruses, and fungi. This can prevent infections and keep your immune system strong.

Potential Drawbacks of Mongolian Beef

While Mongolian beef can be healthy in moderation, some common preparations may have drawbacks:

High in Calories and Fat

Restaurants sometimes deep-fry the beef before coating it in sauce. Frying adds a significant amount of calories and fat compared to stir-frying. Large portion sizes at restaurants also pile on extra calories.

Ordering Mongolian beef with steamed or grilled protein instead of fried can reduce the fat content. Sticking to a 3-4 ounce serving keeps calories in check.

High Sugar Content

The classic Mongolian beef sauce combines soy sauce with brown sugar, ketchup, hoisin, and other sugary ingredients. Just 2 tablespoons of hoisin sauce contains 7 grams of added sugar. Too much sugar can lead to weight gain and increase diabetes risk.

Opt for lower sugar sauce ingredients like reduced-sodium soy sauce, rice vinegar, broth, and garlic. Adding more vegetables to your dish can balance the sweetness.

May Contain MSG

Monosodium glutamate (MSG) enhances the savory umami flavor in Mongolian beef sauce. However, some people experience adverse effects from MSG such as headaches, numbness, and palpitations.

Request no MSG when dining out. Omitting MSG and using umami-rich ingredients like mushrooms, tomato paste, and Worcestershire sauce gives similar flavor at home.

High in Sodium

The salty soy sauce and other seasonings used in Mongolian beef can make it high in sodium. Excess sodium intake is linked to high blood pressure, heart disease, and stroke.

Making Mongolian beef at home allows you to control the sodium content. Use reduced-sodium soy sauce and limit additional salt. Increase flavors with garlic, ginger, vinegar, spices, etc. instead.

Tips for Making Healthier Mongolian Beef at Home

Here are some easy ways to lighten up Mongolian beef and make it a nutritious addition to your diet:

• Choose lean beef and moderate portion sizes of 3-4 ounces. Flank steak, sirloin tip, or top round work well.

• Skip the deep-frying. Stir-fry on the stovetop or broil in the oven instead.

• Limit added sugars. Sweeten sauce sparingly with small amounts of honey or maple syrup.

• Use lower sodium soy sauce or coconut aminos to reduce sodium.

• Boost nutrition by adding carrots, bell peppers, broccoli, snow peas or other veggies.

• Serve with brown rice or cauliflower rice instead of white rice.

• Garnish with crushed peanuts or sesame seeds for an extra crunch.

• Add a squeeze of lime juice and chili flakes for a tangy kick.

Healthy Mongolian Beef Recipe

This lighter Mongolian beef recipe skips the deep-frying for a fresher, healthier version:

Ingredients:

• 1 pound flank steak, sliced into thin strips
• 2 tablespoons cornstarch
• 3 tablespoons reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 cup broccoli florets
• 1 red bell pepper, thinly sliced
• 2 green onions, chopped

Instructions:

1. Toss the beef with cornstarch until evenly coated. Set aside.
2. In a small bowl, combine soy sauce, vinegar, honey, sesame oil, garlic, and ginger.
3. Heat 1 tablespoon oil in a large skillet or wok over high heat. Add beef in batches and stir fry for 1-2 minutes until browned. Remove beef and set aside.
4. Add broccoli and bell pepper to the pan and stir fry for 2 minutes.
5. Return beef to the pan. Give the sauce a stir and add it to the pan. Cook for 2-3 minutes, stirring frequently, until sauce thickens.
6. Remove pan from heat. Stir in green onions.
7. Serve immediately with brown rice and additional vegetables if desired. Garnish with sesame seeds.

This lightened up version cuts calories and fat by eliminating frying. With lean protein, fiber-rich vegetables and complex carbs from brown rice, it makes a balanced, nutritious meal.

The savory ginger, garlic, and soy flavors remain rich and satisfying. Add a squeeze of lime and a sprinkle of chili flakes for extra tang and heat.

The Verdict on Mongolian Beef

Mongolian beef can be a healthy meal when made with lean beef, lots of vegetables, and a from-scratch sauce limiting sugar and sodium. Choosing healthy preparation methods like stir-frying instead of deep-frying prevents excess calories and fat.

Controlling portion sizes and pairing with nutritious sides keeps Mongolian beef as part of a balanced diet. With a few easy substitutions and additions, you can feel good about enjoying the classic sweet, savory flavors of Mongolian beef. Just be mindful of how it’s prepared when dining out.

So fire up the wok to get your Mongolian beef fix in a healthier way. Your taste buds will thank you!