When it comes to take-out, Chinese food can be one of the most deceiving meals to order. Although it may seem healthy with the plethora of vegetable options, most dishes are laden with sodium and fat from the oil and sauces. Most people make the assumption that Chinese food at restaurants are healthy and in turn, eat double the portion with second servings of white rice. An indulgent meal out can easily rack over 1,000 calories if you aren't careful in your choices. Here are some tips on how to stay healthy when ordering Chinese:
- Avoid dishes covered in sauce or deep-fried
- Ask for steamed vegetables with the sauce on the side for dipping
- Order brown rice instead of white
- Look for dishes that feature veggies instead of noodles or rice-great way to try new vegetables
Here is a healthy take on the classic eggplant stir-fry from Chinese restaurants. This version is loaded with eggplant and the snow peas adds a nice color to the dish. This simple eggplant recipe is aromatic and flavorful and makes a terrific side dish or meal served over brown or jasmine rice. You can also add tofu or chicken to this dish to bulk up the protein for a filling vegetarian meal. It also works with any type of eggplant - whatever is fresh and available where you live. Check out your local farmer's market for the freshest ingredients.
Garlic Eggplant Stir-Fry
Serves 2
Ingredients:
- 3 cloves garlic, minced
- 1 bag of snow peas
- 1/2 large eggplant, diced
- 1/4 cup water for stir-frying
- 2-3 Tbsp. oil for stir-frying
- 2 Tbsp. soy sauce
- Sauce:
- 1 Tbsp. fish sauce
- 2 Tbsp. oyster sauce
- 1 tsp. brown sugar
- 1 tsp garlic chili
- 1 tsp. cornstarch mixed with 2 Tbsp. water (mix until cornstarch is dissolved)
Directions:
- Prepare sauce by mixing together all sauce ingredients except cornstarch. Prepare the cornstarch and water mixture in a separate cup or bowl. Set both aside.
- Chop the eggplant up into bite-size pieces. Season with salt and let stand for 30 minutes, rinse salt off and thoroughly dry.
- Place 2-3 Tbsp. oil to a wok or large frying pan over medium-high heat. Add the garlic, snow peas, and eggplant.
- Stir-fry for 5 minutes. When the wok or frying pan becomes dry, add a little of the water (a few Tbsp. at a time) - enough to keep the ingredients frying nicely.
- Add 2 Tbsp. soy sauce and continue stir-frying for 5 more minutes, or until the eggplant is soft and the white flesh is almost translucent.
- When the eggplant is soft, add the sauce.
- Lastly, add the cornstarch/water mixture. Stir well so that the sauce thickens uniformly (this will only take a minute or less). Remove from heat.
- Serve with jasmine or brown rice. Enjoy!
...Other Healthy Take-Out Recipes
Citrus Halibut over Grilled Tomatoes
Chicken & Sun-Dried Tomato Orzo
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