Beef chow mein is a go-to Chinese takeout dish. The tender noodles, savory beef, and crunchy veggies check all the craving boxes. But is this beef-laden noodle stir-fry actually good for you? As a nutritionist and busy mom, I decided to take a closer look at the nutrition profile of beef chow mein.
The Health Benefits of Beef Chow Mein
While loaded with refined carbs, beef chow mein does have some nutritional perks when made properly. Here are some of the positives
-
Lean protein: Flank steak provides an excellent source of protein to support muscle growth and satiety.
-
Anti-inflammatory fats Beef contains omega-3 fatty acids that can help reduce inflammation when eaten in moderation
-
Iron: The beef supplies a highly bioavailable form of iron to prevent deficiency.
-
Vegetables Onions cabbage carrots and other veggies add fiber, vitamins, minerals and phytonutrients.
-
Garlic and ginger: These provide anti-inflammatory and immunity-boosting compounds.
Potential Drawbacks to Consider
However, there are some potential health drawbacks of beef chow mein to keep in mind:
-
High in refined carbs: The white flour noodles have a high glycemic index that can spike blood sugar. Brown rice noodles are a better option.
-
High sodium: Store-bought sauces and soy sauce contain extremely high amounts of sodium, which can increase blood pressure.
-
Cooking oils: The oils used for frying are often pro-inflammatory vegetable oils. Stir-frying also oxidizes oils.
-
Sugar in sauce: Many restaurants add sugar to balance the salty soy sauce, which increases calories.
-
Food additives: Takeout joints often use flavor enhancers, stabilizers and coloring agents.
Tips for Making Healthier Beef Chow Mein
Here are my tips as a nutritionist for lightening up beef chow mein:
-
Use grass-fed beef for more omega-3s and lower fat content.
-
Opt for whole grain or brown rice noodles to increase fiber and nutrients.
-
Load up on a variety of vegetables like bok choy, mushrooms, bell peppers and mung bean sprouts.
-
Choose organic vegetables whenever possible to avoid pesticide residues.
-
Use fresh garlic and ginger for immune-enhancing compounds.
-
Make sauce from scratch with reduced sodium soy sauce, sesame oil, rice vinegar and a touch of honey.
-
Stir fry using avocado, olive or coconut oil which have a higher smoke point.
-
Garnish with chopped peanuts, sesame seeds or green onions for extra flavor and crunch without calories or sodium.
Healthy Beef Chow Mein Recipe
To create a nutritionally balanced version, try my Healthy Beef Chow Mein Recipe. Here’s what makes it better for you:
-
Grass-fed flank steak: Has more anti-inflammatory omega-3s than grain-fed beef.
-
Whole wheat noodles: Provides extra protein, fiber and B vitamins compared to white noodles.
-
Abundant vegetables: Onion, carrots, cabbage and bean sprouts maximize vitamins, minerals and plant compounds.
-
Fresh garlic and ginger: Deliver antioxidants and anti-inflammatory benefits.
-
Natural sweeteners: A touch of honey lends sweetness without refined sugar.
-
Homemade sauce: Allows control over sodium content and ingredient quality.
Put it all together, and you get a beef chow mein that delivers 23 grams of protein, 7 grams of fiber and ample nutrition in each serving! Enjoy this takeout classic with an extra helping of veggies for balanced nutrition.
Nutrition Profile of Healthy Beef Chow Mein
Here is the full nutritional breakdown for one serving of my lightened up Healthy Beef Chow Mein:
- Calories: 387
- Total Fat: 12g
- Saturated Fat: 3g
- Cholesterol: 47mg
- Sodium: 360mg
- Total Carbohydrate: 46g
- Dietary Fiber: 7g
- Total Sugars: 8g
- Protein: 23g
- Vitamin A: 122% DV
- Vitamin C: 64% DV
- Calcium: 8% DV
- Iron: 22% DV
As you can see, by using healthier swaps you can enjoy flavorful beef chow mein while keeping calories, fat, sodium and carbs at reasonable levels. It delivers a wealth of nutrition including protein, fiber, vitamins A and C, iron and more.
Precautions for Sensitive Groups
While this balanced recipe is suitable for most, here are some precautions:
-
Those with gout or kidney issues may need to limit intake of high-purine foods like beef.
-
Beef is one of the most common food allergen sources along with soy, wheat, and vegetables like cabbage.
-
Children, pregnant women, elderly and those with weakened immunity should avoid raw sprouts due to risk of foodborne illnesses.
Following proper food safety practices when handling raw beef is also advised to reduce risk of cross-contamination.
The Verdict on Beef Chow Mein
So, is beef chow mein healthy? It can be when prepared properly at home. Choosing lean grass-fed beef, whole grain noodles, loading up on the veggies and conscientiously sourcing ingredients allows you to feel good about enjoying this takeout classic. While refined carbs and sodium should be limited, incorporating beef as part of an overall healthy diet is fine for most people. Just be mindful of portions. With a few easy alterations, you can whip up a balanced homemade beef chow mein that provides quality nutrition and satisfies cravings. Ditch the fatty takeout and cook up this lightened up version that delivers ample protein, fiber and nutrients in each tasty bite!
Why We Eat: Chow Mein
How do you cook noodles for beef chow mein?
First, prepare the noodles according to the packet directions and drain them. Then, cook the beef – Heat the oil in a large non-stick pan over high heat. Cook garlic for 10 seconds, then add the beef and cook until you can no longer see pink. Cook the noodles in the same pan with the beef. Add 1 1/2 tablespoons of the Sauce and the white part of the green onions. Cook for another 2 minutes to get the beef and noodles nicely caramelised.
How is beef chow mein typically eaten?
Beef chow mein is typically eaten with the beef and egg scrambled and mixed in with the noodles and vegetables. The beef is stir fried with chow mein sauce until it’s beautifully caramelised, then the egg is added and scrambled together. This makes the beef bits stick to the noodles better, and also ups the protein.
How do you cook Beef chow mein in a wok?
To cook Beef chow mein in a wok, first marinate the beef for at least 2 hours or ideally overnight. Heat the oil in a large wok until very hot. Brown the beef in the wok and transfer it to a plate, reserving the marinade. Add the garlic and ginger to the wok and stir-fry for 1 minute.
How to marinate Beef for Chow Mein?
To marinate the Beef for Chow Mein, add black pepper to taste and whisk well. Add the Beef and leave to marinate for at least 2 hours or ideally overnight in the marinade. Heat the oil in a large wok until very hot; lift the Beef out of the marinade (reserving the marinade) and brown in the wok, then transfer to a plate.