How Many Calories Are in Chinese Chicken and Broccoli?

Chinese chicken and broccoli is a popular Chinese takeout dish. But is it healthy or high in calories? As a dietitian, I often get asked how many calories are in this tasty meal. The answer really depends on how it’s prepared. In this article, I’ll break down the nutrition facts so you know exactly what you’re eating.

Chicken and Broccoli Separately

Let’s start by looking at the main ingredients – chicken and broccoli.

About 136 calories and 26 grams of protein are in 4 ounces of boneless, skinless chicken breast. Chicken is a lean source of protein. Dark meat has more calories and fat, so stick to white meat.

One cup of chopped raw broccoli has only 31 calories and provides fiber, vitamin C, vitamin K, potassium, and other nutrients Broccoli is a nutrient-dense, low-calorie vegetable

That’s just the chicken and broccoli so far, though. When you add sauces and oils, the calories quickly add up.

Calories in Chinese Chicken and Broccoli Dishes

When you order chicken and broccoli from a Chinese restaurant or get frozen meals, the nutrition varies wildly. Some versions clock in at 500+ calories, while others are around 300 calories.

What accounts for these big differences? It comes down to 3 things:

1. Sauces

The sauces make a huge impact. Thick, sugary sauces can add a shocking number of calories. For example, a typical Chinese brown sauce contains around 100 calories per 2 tbsp serving.

Meanwhile, a light ginger soy sauce only has about 30 calories for 2 tbsp. Ask for sauce on the side so you control how much you use.

2. Cooking Oil

Chinese restaurants use tons of oil for stir-frying. Just 1 tbsp of oil is 120 calories. Dishes like General Tso’s chicken can easily soak up a few hundred calories worth of oil.

For lower-calorie versions, request that minimal oil is used. Even better, make a stir-fry at home with just a teaspoon of avocado or olive oil.

3. Added Ingredients

Besides chicken and broccoli, what else is mixed in? Things like water chestnuts, onions, and mushrooms add nutrients with minimal calories.

However, fried wontons, egg rolls, rice, and other high-carb sides really make the calorie count skyrocket. Go for steamed dumplings and brown rice instead.

How to Estimate Calories

It’s hard to say how many calories are in Chinese chicken and broccoli because recipes are so different. Here are some guidelines:

• A small takeout container (1.5 cups) with light sauce is around 300 calories
• A large takeout container (3 cups) with heavy sauce can be 600+ calories
• Frozen meals range from 300-500 calories depending on added ingredients
• Homemade with 1 tsp oil and light sauce is roughly 200-300 calories

To get a more exact count, look up nutrition info from chain restaurants like Panda Express online. Or enter the ingredients into a calorie tracking app.

When in doubt, aim for a modest portion with sauce on the side. And fill up on steamed veggies!

Tips for Healthy Chinese Chicken and Broccoli

Here are my top tips for enjoying this tasty dish while keeping calories under control:

• Choose steamed or lightly stir-fried. Avoid anything deep-fried or breaded.
• Watch the rice. Enjoy just 1/2 cup brown rice or skip it altogether.
• Load up on veggies. Pack in broccoli, mushrooms, cabbage, etc.
• Request light sauce on the side. Then use a small amount.
• Enjoy white meat chicken. With the skin removed to cut fat.
• Cook at home when possible. You control the ingredients!

Broccoli and Weight Loss

Not only is broccoli low in calories, but it can also help with fat loss efforts. Here’s why this green superfood supports weight control:

• Broccoli is high in fiber, which provides satiety and reduces calorie intake. The fiber takes longer to digest, helping you feel full.

• With a high water content, broccoli has low energy density. You can eat a large portion to get filled up without consuming loads of calories.

• Chewing broccoli’s fiber matrix requires work, which slightly boosts your metabolism.

• The nutrients in broccoli, like vitamin C and calcium, may help regulate fat burning and storage.

• Eating broccoli displaces other less-healthy foods from your diet. Any low-calorie food works for weight loss by this mechanism.

Keep hunger at bay and slim down by enjoying broccoli florets as a snack or mixing chopped broccoli into soups, pastas, omelets, and stir-fries. It’s incredibly versatile!

Healthy Chinese Chicken and Broccoli Recipe

To help you out, here is my go-to easy recipe for homemade Chinese chicken and broccoli. It has way less calories than takeout but all the flavor you crave!

Ingredients:

• 4 oz boneless, skinless chicken breast, diced
• 2 cups broccoli florets
• 1 tsp olive oil
• 1 clove garlic, minced
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1⁄4 tsp ground ginger
• Sprinkle of red pepper flakes (optional)

Instructions:

1. In a skillet or wok, heat olive oil over medium-high heat.
2. Add garlic and chicken. Cook 5 minutes until chicken is browned.
3. Add broccoli and soy sauce. Stir fry 3-4 minutes until broccoli is tender.
4. Remove from heat and stir in sesame oil, ginger, and red pepper flakes.

Enjoy this lighter take on a classic Chinese food favorite! Play around with adding other veggies like onions, mushrooms, or snap peas.

The Verdict on Calories

So how many calories are really in your Chinese chicken and broccoli meal? It can range from around 200 calories for a homemade version up to 600+ calories for hefty restaurant portions. Keep it on the lighter side by ordering carefully, limiting thick sauces, and making healthy swaps.

Broccoli itself is incredibly low in calories and great for weight control. Take advantage by filling your plate with this healthy green veggie! With my tips, you can enjoy the flavors you love without the extra calories bogging you down.