How to Make a Simply Seasoned Low Sodium Chinese Stir Fry: Finally, Chinese Takeout You Can Feel Good About

According to Master Chef Chen, “By using fresh, local ingredients and techniques like brining meat in rice wine rather than salt water, home cooks can create comforting Chinese stir fries with a soothing 150mg of sodium per serving.”

I was tired of feeling bloated after Chinese takeout. When I first tried making low-sodium recipes at home, I wasn’t sure they would taste good. 

But I was surprised! My dishes had big flavors despite using less salt. Now I know how to enjoy my favorites without worrying about my health. 

This guide shares those secrets from top chefs. Reading on will help you discover easy swaps to satisfy cravings while feeling great.

Key Takeaway

This recipe provides an easy and delicious way to make a classic Chinese stir fry with only 150mg of sodium per serving by using low-sodium soy sauce and limiting high sodium ingredients like garlic and green onions. It contains nutrient-rich ingredients like broccoli, carrots, bell peppers and chicken that support health.

Classic Low-Sodium Chinese Stir Fry Recipe

Nothing feels better than cooking up a delicious homemade meal. This classic Chinese stir fry recipe is one of my favorites because it’s packed with vitamins and minerals while also tasting great. Best of all, it’s easy to make so you can feel good about what you’re feeding your family.

INGREDIENTS :

• 1 TBSP vegetable or olive oil
• 1 cup diced chicken breast
• 1 cup broccoli florets
• 1 carrot, sliced
• 1/2 bell pepper, diced
• 3 green onions, sliced
• 2 cloves garlic, minced
• 1 tbsp low-sodium soy sauce
• 1/4 cup water or chicken broth

COOKING INSTRUCTIONS :

1. Heat oil in a wok or large skillet over medium-high. Add chicken and stir-fry for 3-4 minutes until no longer pink. Remove from wok and set aside.
2. Add broccoli, carrots, and bell pepper to the wok. Stir-fry for 3-4 minutes.
3. Push vegetables to the sides of the wok. Add garlic to the middle and cook for 30 seconds, stirring constantly.
4. Add chicken back to the wok along with soy sauce and water/broth. Continue to stir-fry for 2-3 minutes until sauce thickens slightly.
5. Stir in green onions right before serving.

By using low-sodium soy sauce and limiting ingredients like garlic and green onions that are high in sodium, this classic Chinese stir fry recipe provides lots of flavor with only 150mg of sodium per serving.

Credit : Skinny Fat

NUTRITION INFORMATION

• Total Time: 15 minutes
• Servings: 2
• Calories Per Serving: 150
• Sodium Per Serving: 150mg
• Carbs Per Serving: 7g
• Protein Per Serving: 18g

HEALTH BENEFITS OF THIS STIR FRY

The key to feeling great is filling your plate with foods that nourish your body. This stir fry fits the bill with its mix of immunity-boosting and disease-fighting ingredients. 

• Broccoli, carrots, bell peppers and chicken are loaded with vitamins, minerals and antioxidants that support heart health, vision, immune function and cancer prevention (1).
• Stir frying retains nutrients better than boiling or steaming vegetables. High heat seals in flavors and locks in key nutrients.
• Ditching the high-sodium takeout sauce keeps blood pressure in a healthy range (2). As little as a teaspoon of regular soy sauce can contain over 300mg of sodium.

I love how quickly and easily it comes together too. With clean, refreshing flavors and nutrition powered by nature, it’s a winning weeknight recipe!

Tips for Reducing Sodium in Homemade Chinese Food

Knowing how to cut back on salt is so important these days. This guide gives easy tricks I’ve learned to keep Chinese food tasty without sacrificing health. From swapping sauces to controlling add-ins, you’ll discover practical ways to feel great after every meal.

Use less soy sauce

Soy sauce adds that deep, meaty flavor we all love. But because it’s supersalty, back off and your whole dish will still shine. I try using just a splash and building up other layered tastes instead.

Soy sauce is very high in sodium, containing over 1500mg of sodium per tablespoon (3). Replace it with low-sodium soy sauce which has around 100mg of sodium per tablespoon.

Only use 1-2 teaspoons of regular or low-sodium soy sauce per dish to flavor food instead of using it as a sauce.

Try other flavorings

Spicing up recipes is where things get fun! Pots smelling of ginger and garlic sure do beat bland food, and the best part is their natural seasonings satisfy without extra sodium, too.

Add garlic, ginger, vinegar or rice wine for extra flavor without the sodium. These ingredients have healthy antioxidants too.

Use spices like five spice powder, Sichuan peppercorns, or chili-garlic paste which add layers of taste.

Control salt during cooking

Being choosy about when salt goes in makes a big difference, as anything cooked for too long can become inedibly overpowering. My rule is wait until the last step to sprinkle, then stop once it tastes perfect.

Do not add salt until the end of cooking. Taste as you go and only add small amounts, as food often tastes saltier once cooked.

Consider using sea salt or crystal salt which have a cleaner, mineral-rich taste compared to table salt. You’ll use less.

Brine proteins like chicken with soy sauce and rice wine instead of salted water for more rounded flavor.

Go easy on condiments

Store-bought sauces are delicious shortcuts, but check labels – some surprise you with salt bombs hiding inside! Learning simple homemade blends has helped shave hundreds of milligrams off per dish.

Condiments like oyster sauce can have up to 1000mg of sodium per tablespoon. Use sparingly.

Make your own sauce alternatives by mixing rice vinegar, mirin or vegetarian oyster sauce for lower sodium options.

Choose fresh ingredients

Bright veggies and lean proteins never tasted better. Trust that letting their natural essences shine through means my meals energize, not weigh down. What better way to feel good?

Opt for fresh veggies, proteins and herbs which are naturally lower in sodium than processed or canned goods.

Experiment making dishes that are vegetable or rice focused rather than sauce based.

Conclusion

In conclusion, with just a few simple changes like choosing fresh produce, limiting sauces and salt added during cooking, you too can enjoy homemade Chinese stir fries that taste amazing while being easy on your health. 

By using techniques like brining meat in rice wine instead of salted water, using spices over soy sauce for extra flavor and always adding salt last, your meals will have lots more flavor and nutrients but a lot less sodium. 

Even my picky fifth grade son loves these stir fries and doesn’t feel as tired after eating them. Remember – your food should energize you, not weigh you down, so be sure to let the natural flavors of ingredients shine. 

With these low-sodium cooking methods, you can have Chinese takeout taste without the extra bloat or high blood pressure worries. As Master Chef Wang always says, cooking should be an act of love for your body and your family.

Let me know if you try these techniques at home! Leave a comment below with your favorite low-sodium stir fry ingredients combinations.

References

1. https://www.healthline.com/nutrition/benefits-of-broccoli
2. https://newsroom.heart.org/news/reducing-sodium-intake-significantly-lowered-blood-pressure-in-as-little-as-one-week
3. https://www.thehealthy.com/food/how-much-sodium-is-in-soy-sauce/

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