Recipes for Nutritious Chinese Food for a Balanced Diet

We feel that eating a variety of meals is critical to living a healthy lifestyle. The R-k foodie file will offer some delectable food recipes in this blog post that not only taste wonderful but also encourage a balanced and healthy diet, and we endeavor to combine organic food and balanced food choices in all of our dishes. 

 

1-    Roast Duck:

 

Roast duck 

Roast duck is a traditional Chinese meal that has been savored for generations. It is thought to have originated in Beijing during the Ming dynasty, where it was served at the imperial palace. The roast duck was a delicacy that was exclusively available to the rich and ruling elite. Roast duck is becoming a popular cuisine eaten all over the world. 

 

Healthy Benefits of Roast Duck:
 

Roast duck is a wonderful and savory dinner that is also high in protein. Duck flesh is abundant in iron, which is essential for the maintenance of healthy blood cells. It is also an excellent source of zinc, which is necessary for a healthy immune system. However, because roast duck is heavy in fat, it should be consumed in moderation as part of a healthy diet. 

 

Recipe for Roasted Duck:

 

Ingredients:

 

a. 1 entire duck, cleaned and giblets removed

b. 2 tablespoons soy sauce

c. 2 tablespoons hoisin sauce

d. 1 tablespoon honey

e. 1 tablespoon rice vinegar

f. 1 tablespoon sesame oil

g. 1 tablespoon Chinese five-spice powder

h. Season with salt and pepper to taste.

 

Instructions:

 

(i) Preheat the oven to 375 degrees Fahrenheit.

(ii) Combine the soy sauce, hoisin sauce, honey, rice vinegar, sesame oil, and Chinese five-spice powder in a small dish.

(iii) Arrange the duck on a rack in a roasting pan. Season the duck with salt and pepper, then brush the sauce mixture over it, ensuring sure it's uniformly coated.

(iv) Roast the duck for 1 1/2 to 2 hours, or until the skin is golden brown and crisp and the internal temperature reaches 165°F in the thickest section of the duck.

(v) Remove the duck from the oven and set aside for 10 minutes before slicing and serving.

 

2-    Steamed Fish:

 

Steamed fish 

Steamed fish has been enjoyed for ages in many civilizations throughout the world. It is said to have originated in China, where it has long been a staple dish. Steaming is a common cooking method in Chinese cuisine because it retains the flavors of the food while conserving its nutrients. 

 

Healthy Benefits of Steamed Fish:

 

Steamed fish is a balanced and nutritious cuisine that is high in protein and low in calories. It is also a good source of omega-3 fatty acids, which are essential for maintaining healthy heart health. The fish's vitamins and minerals are also preserved by steaming, making it a nutritious and delightful dietary alternative. 

 

Recipe for Steamed Fish:

 

Ingredients:

 

a. 1 entire fish (such as sea bass, red snapper, or tilapia), cleaned and scaled

b. 1-inch ginger, sliced

c. 2 garlic cloves, minced

d. 2 sliced green onions

e. 1 tablespoon soy sauce

f. 1 tablespoon Shaoxing wine

g. 1 tablespoon sesame oil

h. 1 tablespoon sugar

i. 1/2 teaspoon salt

j. 1/4 teaspoon white pepper

 

Instructions:

 

(i) Rinse the fish and pat it dry with a paper towel. Place it on a heatproof plate that fits inside your steamer.

(ii) Spread the ginger and garlic over the fish, then sprinkle with green onions.

(iii) In a small bowl, mix the soy sauce, Shaoxing wine, sesame oil, sugar, salt, and white pepper. Pour the sauce over the fish.

(iv) Place the plate in the steamer and steam for 15-20 minutes, depending on the size of the fish.

(v) Garnish with additional green onions before serving.

 
3-    Sweet and Sour Chicken:

 

Sweet and Sour Chicken 

Sweet and Sour Chicken is a famous Chinese-American dish that has become a standard at many Chinese restaurants worldwide. This recipe originates in China, where sweet and sour flavors have long been utilized in cookery. However, the present type of Sweet and Sour Chicken that is popular today is the consequence of Chinese immigrants' impact in America. 

 

Healthy Benefits of Sweet & Sour Chicken:

 

Sweet and Sour Chicken is a savory and delectable meal that is also high in protein. Chicken is a lean meat that is low in fat and calories, making it a healthy and balanced choice. The cuisine also contains vegetables abundant in vitamins and minerals, such as bell peppers and onions. 

 

Recipe for Sweet & Sour Chicken:

 

Ingredients:

 

a. 1-pound boneless, skinless chicken breast, cut into bite-sized chunks

b. 1 red bell pepper, chopped into bite-size pieces

c. 1 green bell pepper, chopped into bite-size pieces

d. 1 onion, chopped into bite-sized pieces

e. 1/2 cup pineapple chunks

f. 1/4 cup ketchup

g. 1/4 cup white vinegar

h. 3 tablespoons brown sugar

i. 2 tablespoons soy sauce

j. 1 tablespoon corn flour

k. 1 tablespoon vegetable oil

l. Season with salt and pepper to taste.

 

Instructions:

 

(i) In a small mixing bowl, combine the ketchup, white vinegar, brown sugar, soy sauce, corn flour, and a touch of salt and pepper.

(ii) Heat the vegetable oil in a large skillet over medium-high heat. Cook until the chicken is browned on both sides.

(iii) Add the bell peppers and onion to the pan and simmer for another 2-3 minutes, or until the veggies are softened.

(iv) To the pan, add the pineapple pieces and the sweet and sour sauce. Stir the sauce until it thickens and coats the chicken and veggies.

(v) Arrange the Sweet and Sour Chicken over steaming rice.

 

In conclusion

Maintaining a balanced and nutritious diet is critical for living a healthy lifestyle. Eating a varied diet that includes organic and healthy foods might help the body function efficiently. The dishes above-steamed fish, sweet and sour chicken, and roast duck - are not only savory and delicious, but they also have several health advantages. By including these recipes in your meal plan, you may enjoy great meals while remaining healthy and balanced.