5 Healthy Chinese Dishes Under 400 Calories

Love Food Ready Meals – When we think of Chinese cuisine, we often imagine bold flavors, colorful ingredients, and dishes that delight the senses. However, the best part is that many Chinese specialties can also be light, wholesome, and easy on your waistline. Here are five dishes under 400 calories that showcase the lighter side of Chinese cooking—complete with simple recipes to try at home!

1. Kung Pao Chicken (Gōngbǎo Jīdīng)

Calories (per serving): Approximately 300–350

Kung Pao Chicken, known for its stir-fried chicken chunks, peanuts, and chili peppers, can be made lighter by using minimal oil and lean chicken breast. Its fiery tang pairs beautifully with crunchy peanuts and colorful vegetables.

Ingredients:

• 200g chicken breast, diced
• 1 red bell pepper, chopped
• 1 small zucchini, diced
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon chili flakes (adjust to taste)
• 1 tablespoon peanuts
• 1 tablespoon vegetable oil
• Salt and pepper to taste

Instructions:

1. In a wok or large pan, heat oil over medium-high heat. Add ginger and garlic, and stir-fry until fragrant.
2. Toss in chicken pieces, cooking until they turn opaque and slightly golden. Season with salt and pepper.
3. Add bell pepper, zucchini, and chili flakes. Stir-fry for another 2–3 minutes.
4. Pour in soy sauce and rice vinegar, tossing everything quickly.
5. Finally, sprinkle with peanuts before serving. Enjoy with a small portion of steamed rice for a balanced meal.

2. Eggplant with Garlic Sauce (Yúxiāng Qiézi)

Calories (per serving): Approximately 200–250

This dish, also called “fish-fragrant eggplant,” actually contains no seafood. Instead, it features tender eggplant bathed in a garlicky, slightly tangy sauce. By steaming or lightly pan-searing the eggplant rather than deep-frying it, you keep it light and full of flavor.

Ingredients:

• 1 medium eggplant, cut into bite-sized strips
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon chili paste (optional)
• 1 teaspoon cornstarch mixed with 2 tablespoons water
• 1 tablespoon vegetable oil
• Salt to taste

Instructions:

1. Lightly salt the eggplant and let it sit for 10 minutes, then pat it dry to remove excess moisture.
2. Heat oil in a pan over medium heat. Add ginger and garlic, stir-frying until fragrant.
3. Add eggplant and cook until it begins to soften.
4. Stir in soy sauce, rice vinegar, and chili paste. Adjust seasoning as needed.
5. Pour in cornstarch slurry to thicken the sauce. Cook for another minute until the sauce coats the eggplant. Serve hot.

3. Steamed Dumplings (Zhēng Jiǎozi)

Calories (per 4 dumplings): Approximately 150–200

Steamed dumplings are a light, satisfying choice that can easily fit into a healthy eating plan. Moreover, you can fill them with lean protein and vegetables, making them both flavorful and guilt-free.

Ingredients:

• 150g lean ground chicken or turkey
• 1 cup finely chopped napa cabbage
• 1 clove garlic, minced
• 1 tablespoon green onion, chopped
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• Dumpling wrappers (store-bought)
• Salt and pepper to taste

Instructions:

1. In a bowl, combine ground chicken, cabbage, garlic, green onion, soy sauce, sesame oil, salt, and pepper. Mix well.
2. Place about 1 teaspoon of filling in the center of each wrapper. Fold and pinch the edges to seal.
3. Arrange dumplings in a steamer lined with parchment paper. Steam over boiling water for about 10–12 minutes, or until filling is cooked through.
4. Serve with a light dipping sauce made from soy sauce, vinegar, and a hint of chili oil if desired.

4. Moo Shu Salad

Calories (per serving): Approximately 250–300

Moo Shu is traditionally served with thin pancakes, but you can transform it into a fresh salad for a lighter spin. Packed with shredded veggies, lean protein, and a touch of savory sauce, this salad delivers crunch and zest.

Ingredients:

• 100g lean chicken breast, shredded (pre-cooked)
• 1 cup shredded cabbage
• 1 cup shredded carrots
• 1 cup sliced mushrooms
• 1 tablespoon hoisin sauce (reduced-sugar if possible)
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, toss cabbage, carrots, and mushrooms with shredded chicken.
2. In a small bowl, whisk together hoisin sauce, rice vinegar, sesame oil, salt, and pepper. Adjust seasoning as needed.
3. Pour dressing over the salad, tossing to coat everything evenly.
4. Serve immediately for a crunchy, savory start to your day.

5. Moo Goo Gai Pan: Light Chicken and Mushroom Stir-Fry

Calories (per serving): Approximately 250–300

Moo Goo Gai Pan features tender chicken and mushrooms in a delicate sauce that’s surprisingly low in calories. Its gentle flavors make it a soothing choice for a relaxed breakfast that still feels special.

Ingredients:

• 200g chicken breast, sliced thinly
• 1 cup sliced mushrooms (button or shiitake)
• 1 cup sliced bok choy or broccoli florets
• 1 clove garlic, minced
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon cornstarch mixed with 2 tablespoons water
• 1 tablespoon vegetable oil
• Salt and pepper to taste

Instructions:

1. Heat oil in a pan over medium-high heat. Add garlic and chicken, cooking until the chicken turns opaque. Season with salt and pepper.
2. Add mushrooms and bok choy (or broccoli) to the pan, stir-frying for another 2–3 minutes.
3. Pour in soy sauce and rice vinegar, stirring well.
4. Add the cornstarch slurry and cook until the sauce thickens. Adjust seasoning if needed and serve hot.

Chinese Dishes

Savoring Lighter Fare with Chinese Inspiration By embracing these five light and flavorful meals, you’ll discover that healthy eating never has to be boring. Each dish offers a unique taste, texture, and aroma, proving that good-for-you meals can also satisfy your cravings. Instead of resorting to restrictive diets, choose wholesome ingredients and balanced flavors. You’ll feel more energized, enjoy your meals, and remain confident that health and taste can truly go hand in hand!

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