Egg Roll (1)
Calories: 200 Sat Fat: 2 grams Sodium: 400 mg
Spring Roll (1)
Calories: 100 Sat Fat: 1 gram Sodium: 300 mg
A thinner wrapper and smaller size give spring rolls fewer calories than egg
rolls.
BBQ Spare Ribs (4)
Calories: 600 Sat Fat: 14 grams Sodium: 900 mg
An order is equal to two pork chops. Some appetizer.
Vegetable Dumplings (6 steamed)
Calories: 400 Sat Fat: 3 grams Sodium: 1,100 mg
Pork Dumplings (6 steamed)
Calories: 500 Sat Fat: 6 grams Sodium: 900 mg
Add just 10 calories per dumpling if you get them pan-fried. (All bets are
off for calories in the deep-fried wonton appetizer.) Dipping sauce means
even more sodium.
Egg Drop Soup
Calories: 100 Sat Fat: 0 grams Sodium: 900 mg
Hot & Sour Soup
Calories: 100 Sat Fat: 1 gram Sodium: 1,100 mg
Wonton Soup
Calories: 100 Sat Fat: 1 gram Sodium: 800 mg
Soups are bad for your blood pressure (but not your waistline). Think of
every ½ cup of fried noodles as a small (150-calorie) bag of potato chips.
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Stir-Fried Greens
Calories: 900 Sat Fat: 11 grams Sodium: 2,200 mg
Yikes! Spinach and other greens are packed
with vitamins, but (thanks to the added oil and salt) your waist and blood
pressure pay a price for them.
Eggplant in Garlic
Sauce
Calories: 1,000 Sat Fat: 13 grams Sodium: 2,000 mg
Eggplant isn’t a vitamin-rich superstar, but it is a vegetable. It
also really soaks up the oil, which boosts the calories and saturated fat.
Tofu & Mixed
Vegetables (Homestyle Tofu)
Calories: 900 Sat Fat: 9 grams Sodium: 2,200 mg
Blame the deep-fried tofu (bean curd). Ask them to stir-fry it instead.
Szechuan String
Beans
Calories: 600 Sat Fat: 6 grams Sodium: 2,700 mg
String beans in chili-pepper-garlic sauce don't sop up as much oil as spinach
or eggplant, but the sodium is still ridiculous.
Stir-Fried Mixed
Vegetables (Buddha's Delight)
Calories: 500 Sat Fat: 2 grams Sodium: 2,200 mg
A veggie lode. Mix it with a vegetable-poor dish to create two (or three)
healthier meals.
Ma Po (Hunan) Tofu
Calories: 600 Sat Fat: 4 grams Sodium: 2,300 mg
A pound of soft tofu (bean curd) with scallions isn’t too bad if—like the
samples we analyzed— it comes without the pork that some restaurants add.
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Chicken with Black
Bean Sauce
Calories: 700 Sat Fat: 5 grams Sodium:
3,800 mg
Expect ½ to ¾ pound of sliced stir-fried chicken with chunks of green pepper
and onion. If only it weren’t so high in sodium.
General Tso's
Chicken
Calories: 1,300 Sat Fat: 11 grams Sodium: 3,200 mg
The name may sound exotic, but it’s essentially fried chicken with a
smattering of vegetables.
Lemon Chicken
Calories: 1,400 Sat Fat: 13 grams Sodium: 700 mg
It’s like eating three McDonald’s McChicken sandwiches plus a 32-oz. Coke.
The culprit? The deep-fried breading.
Kung Pao Chicken
Calories: 1,400 Sat Fat: 13 grams Sodium: 2,600 mg
The calories may be high (thanks to nuts). But at least you’re getting
stir-fried (not battered and deep-fried) chicken and veggies.
Moo Goo Gai Pan
Calories: 600 Sat Fat: 4 grams Sodium: 1,800 mg
Stir-fried vegetables and chicken keep the calories and saturated fat (but
not the sodium) relatively low.
Chicken Chow Mein
(with crispy noodles)
Calories: 700 Sat Fat: 10 grams Sodium: 2,500 mg
Chow Mein varies. Our numbers are for vegetables and chicken served with rice
(not soft noodles). Add 120 calories if you eat the thin, crispy fried
noodles that come on the side.
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Mu Shu Pork (without
the pancakes)
Calories: 1,000 Sat Fat: 13 grams Sodium:
2,600 mg
Two-thirds of the dish is veggies. Add roughly 90 calories for each 8-inch
pancake or 60 calories for each 6-inch pancake. Mu Shu Chicken cuts about 200
calories and 5 grams of sat fat.
Orange (Crispy) Beef
Calories: 1,500
Sat Fat: 11 grams Sodium: 3,100 mg
Orange (or Crispy) Beef has roughly ¾ pound of flour-coated, deep-fried meat
that isn’t outweighed by the garnish of vegetables. Shrimp or chicken might
trim the sat fat, but you’ll still be downing more than 1,000 calories and
two days’ sodium.
Beef with Broccoli
Calories: 900 Sat Fat: 9 grams Sodium: 3,200 mg
Although more than half the dish is broccoli, the ½ pound of beef still packs
half a day’s worth of saturated fat.
Sweet & Sour
Pork
Calories: 1,300 Sat Fat: 13 grams Sodium: 800 mg
More sugar means less salt. Sweet & Sour Chicken may be slightly lower in
calories and saturated fat. But either way, you’re eating more oil-soaked
breading than meat.
Shrimp with Garlic
Sauce
Calories: 700 Sat Fat: 4 grams Sodium: 3,000 mg
Shrimp stir-fried with veggies. The calories and saturated fat—but not the
sodium—stay on the lowish side.
Shrimp with Lobster
Sauce
Calories: 400 Sat Fat: 3 grams Sodium: 2,300 mg
Shrimp in wine sauce with a sprinkling of mushrooms, egg, and scallions isn’t
quite as good as shrimp with snap peas, broccoli, or other veggies. But at
least it won’t pad your midsection like battered, deep-fried dishes will.
Szechuan Shrimp
Calories: 700 Sat Fat: 2 grams Sodium: 2,500 mg
Shrimp stir-fried with vegetables in chili pepper-garlic sauce. It’s likely
to be almost half vegetables, so the calories (though not the sodium) stay
under control. If it’s breaded and deep-fried or contains nuts, the calories
climb.
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