Healthy Chinese food

Most people look for Chinese restaurants that do not include monosodium glutamate (MSG) in their dishes, as this potentially harmful additive leaves you feeling bloated and lethargic. 

But Chinese food does not have to be that way. I’ve adapted many dishes, making them lighter on the sauce and heavier on the vegetables. During my frequent visits to Hong Kong, I like to feast on sea bass that is steamed in ginger, spring onion and sesame oil with Chinese cabbage and oyster sauce on the side and perhaps some jelly fish with hot mustard to start. 

One of my favourite Hong Kong eateries for jelly fish, river prawns and poultry is the Spring Deer on Mody Road. Steamed live fish is Jade Garden’s speciality. The restaurant has several branches though I personally like the one in Star House by the ferry as the views are amazing.

Bangkok too has some wonderful Chinese restaurants and most of its top hotels boast great Chinese dining. If you’re planning on cooking yourself, take time to check out the fresh market in China Town.

This week, I am featuring two favourite Chinese dishes in versions that are lighter and healthier. My Chinese Lettuce wraps are lightly pan-fried while my version of the traditional deep-fried Chinese Sticky chicken is pan-fried over high heat. 

If you are trying to lose weight, try sticking to less than 15 grams of fat per day. Do this without counting calories and carbohydrates and don’t worry about portion size.

 

Chinese lettuce wraps

Serves 6-8

 

2-3 radicchio lettuces

900 gm lean chicken, minced

quarter of a tin of water chestnuts, chopped

6 large mushrooms, chopped finely

quarter of large onion, chopped finely 

1 clove crushed garlic

3 tablespoons oyster sauce

1 tablespoon sesame seeds

1 tablespoon sesame oil

1 tablespoon soya sauce

3 tablespoons mirin or white wine

6 spring onions chopped

 

Serve with plum sauce

In a large non-stick pan heat a drizzle of olive oil and cook the onions for a few minutes. Add the mushrooms and cook for another two minutes. Now add the chicken and cook for four to six minutes, constantly turning it so it breaks down into little pieces. Then add the mirin or wine followed by the garlic, sesame seeds, sesame oil, water chestnuts, soy sauce and oyster sauce. Cook for a few minutes until caramelised. Now add the spring onions. Remove from heat. Fill each radicchio leaf with a spoonful of the chicken, drizzle a little plum sauce on each and serve. 

 

Chinese Sticky chicken

Serves 4

 

570 gm chicken breast (no skin)

1 onion, finely chopped

2 cloves garlic, crushed

1 tablespoon olive oil

1 tablespoon oyster sauce

2 tablespoons mirin

1 tablespoon sesame oil

1 teaspoon soy sauce

2 teaspoons honey

1 tablespoon sesame seeds

Chopped spring onions to garnish.

 

Slice the chicken into 2 cm slices and heat a large non-stick pan with the olive oil. Fry the chicken for four to five minutes so it’s almost cooked through, add the onion for two minutes and then the garlic, toss and cook for a minute and add all the remaining ingredients. Cook quickly on high heat until the sauce is caramelised. 

 

 

British celebrity chef Daniel Green loves to create healthy recipes that are easy to follow. His column “Make It Today” will share his passion of good food that is low in fat but modern and full of flavour and will run every last Sunday of the month.