Kung Pao chicken is a popular Chinese dish that combines chicken, peanuts, vegetables, and a spicy sauce. It’s a staple of Chinese takeout menus and restaurants. But is this tasty dish actually good for you?
What is Kung Pao Chicken?
Kung Pao chicken (also spelled Gong Bao or Kung Po) is a Sichuan-style stir fry dish. It consists of diced chicken, peanuts, vegetables, and a spicy sauce made with soy sauce, rice vinegar, sugar, garlic, chilies, and Sichuan peppercorns.
Some common ingredients in Kung Pao chicken are:
– Chicken – usually thigh or breast meat, cubed
– Peanuts – roasted and chopped
– Vegetables – bell peppers, onions, carrots, zucchini, celery
– Chili peppers – dried red chilies or chili paste
– Sichuan peppercorns – provides signature numbing flavor
– Soy sauce
– Rice vinegar
– Sugar
– Garlic
– Ginger
– Scallions
– Cornstarch – for thickening sauce
The dish has a sweet, salty, sour, and spicy flavor profile from the sauce ingredients. The peanuts add crunch and nutty flavor. It’s a protein-packed meal with the chicken and energy boosting carbs from the rice or noodles it’s often served with.
Origin of Kung Pao Chicken
Kung Pao chicken was invented in the Sichuan province of China. Its name comes from Ding Baozhen (1820–1886), a late Qing Dynasty official with the title Gōng Bǎo (Palace Guardian).
The dish was popularized after Ding Baozhen’s retirement, when he opened a restaurant famous for this chicken stir fry. The restaurant was so popular that the dish became known as Kung Pao chicken.
Kung Pao chicken was introduced to Taiwan in the 1950s and spread overseas as Chinese restaurants opened around the world. It became a staple menu item in North American Chinese restaurants in the 1970s.
Nutrition Facts
The nutrition of Kung Pao chicken can vary quite a bit depending on the specific recipe. But in general, a serving contains:
– 200-300 calories
– 15-25g protein (from chicken)
– 10-15g fat
– 10-20g carbs
The chicken provides lean protein. Peanuts add some healthy unsaturated fats and fiber. The vegetables provide vitamins, minerals, and fiber.
However, the sauce is high in sodium from soy sauce. And the rice or noodles served with it add more refined carbs. The sweet sauce also contains added sugar.
So while Kung Pao chicken contains some nutritious ingredients, the high sodium, refined carbs, and added sugars mean it should be enjoyed in moderation as part of an overall healthy diet.
Is Kung Pao Chicken Healthy?
Here is a detailed look at the pros and cons of Kung Pao chicken’s nutrition:
Pros:
– High in protein – Chicken provides 15-25g protein per serving for muscle repair and fullness.
– Vegetables provide vitamins – Bell peppers, onions, carrots, and other veggies supply vitamins A, C, and K.
– Good source of fiber – Peanuts, vegetables, and rice or noodles provide 6-8g fiber per serving to promote gut health.
– Heart healthy fats – Peanuts provide monounsaturated and polyunsaturated fats that are better for cholesterol levels.
– Contains antioxidants – Ingredients like chili peppers and peanuts are high in antioxidants that fight cell damage.
Cons:
– High in sodium – Soy sauce and other seasonings create up to 1500mg sodium per serving, over half the daily limit. Excess sodium intake can raise blood pressure.
– Added sugars – Sauce often contains sugar or corn syrup, around 10-15g per serving. Too much added sugar is linked to obesity, diabetes, and heart disease.
– Refined carbs – Rice and noodles provide quick digesting carbs that spike blood sugar instead of being high in nutrients.
– High calorie – Some recipes provide nearly 500 calories per serving, so portion control is needed. The high sodium and refined carbs can also cause water retention.
– Can be greasy – Chicken is often fried and the nuts and sauce are oily, making it high in saturated fat and calories.
So while Kung Pao chicken does have some nutritional merit from its lean protein, veggies, and fiber, the high sodium, sugar, grease, and refined carbs mean it should be enjoyed occasionally as part of an overall nutrient-dense diet.
Healthier Kung Pao Chicken Recipe
To make a healthier homemade version of takeout Kung Pao Chicken try this recipe:
Ingredients:
– 1 lb boneless, skinless chicken breasts, cubed
– 1 cup roasted unsalted peanuts
– 3 carrots, sliced
– 1 red bell pepper, chopped
– 1 zucchini, chopped
– 1 onion, chopped
– 2 tsp minced ginger
– 3 garlic cloves, minced
– 1-3 tsp chili paste or hot sauce, to taste
– 3 tbsp rice vinegar
– 2 tbsp reduced sodium soy sauce
– 2 tsp toasted sesame oil
– 1 tsp cornstarch
Directions:
1. In a small bowl, combine rice vinegar, soy sauce, sesame oil, cornstarch, and ginger. Mix well and set aside.
2. Heat 1 tbsp vegetable oil in a skillet or wok over medium-high heat.
3. Add the chicken and stir fry for 5-6 minutes until browned on the outside and cooked through. Remove chicken to a plate.
4. Add a bit more oil to skillet and stir fry the carrots for 2-3 minutes.
5. Add the bell pepper, zucchini and onion. Stir fry 3-4 minutes until starting to soften.
6. Stir the sauce mixture and add to the skillet along with the garlic and chili paste. Cook 1-2 minutes.
7. Add the chicken back to the skillet along with the peanuts. Stir to coat everything in sauce.
8. Remove from heat and serve over brown rice or cauliflower rice. Sprinkle with scallions.
This lighter take on Kung Pao chicken uses lean chicken breast instead of fried, thigh meat. It skips the heavy batter and deep frying for a quick stir fry.
With fresh vegetables, natural peanut crunch, and just enough reduced sodium soy sauce for flavor, it provides fewer calories, less sodium and fat, and more nutrition than takeout. Serve over brown rice or nutrient-rich cauliflower rice to make it a balanced meal.
Healthier Alternatives to Kung Pao Chicken
If you want to skip the high sodium sauce but still enjoy Asian flavors, here are some healthier alternatives:
– Vegetable stir fry – Make a veggie stir fry with bell pepper, broccoli, snap peas, mushrooms and teriyaki sauce over brown rice.
– Chicken lettuce wraps – Sauté chicken in a skillet with hoisin sauce and wrap in lettuce leaves with sliced vegetables.
– Chicken fried rice – Stir fry chicken, eggs, frozen mixed veggies and brown rice in sesame oil and reduced sodium soy sauce.
– Chicken and veggie skewers – Marinate chicken and vegetables in an Asian marinade and grill them on skewers.
– Chicken Thai curry – Simmer chicken in lite coconut milk with curry paste, vegetables and spices for a creamier dish.
– Chicken spring rolls – Wrap chicken, cabbage, carrots, and other crunchy veggies in rice paper with peanut dipping sauce.
– Chicken pad thai – Toss chicken, rice noodles, bean sprouts, eggs, and crushed peanuts in a tangy tamarind sauce.
Each of these provide the vegetables, lean protein and Asian zest of Kung Pao chicken in a more nutritious low sodium, high fiber form. They make tasty and satisfying weeknight dinners or meal prep lunches.
Tips for Enjoying Kung Pao Chicken in Moderation
Here are some tips to keep in mind if you want to occasionally enjoy Kung Pao chicken as part of a balanced diet:
– Choose thigh meat over fried chicken for less saturated fat and a richer flavor. Or opt for a stir fried or grilled chicken version.
– Load up on the veggies by adding extra bell pepper, mushrooms, water chestnuts, baby corn, etc.
– Ask for reduced sodium soy sauce or bring your own lower sodium sauce.
– Request brown rice instead of white rice or fried rice. Or enjoy it with cauliflower rice or a side salad.
– Skip the egg roll appetizer and soda to save calories.
– Share or take leftovers home rather than overeating in one sitting.
– Balance it out by eating lighter, high fiber, low glycemic foods the rest of the day.
– Limit high sodium takeout meals like Kung Pao chicken to once a week at most.
With smart tweaks and moderation, you can still occasionally indulge in flavorful Kung Pao chicken while sticking to an overall nutritious diet. Just be mindful of your portions and pair it with healthier side dishes and other meal choices.
Conclusion
Kung Pao chicken is a beloved Chinese takeout dish combining chicken, peanuts, vegetables, and a sweet-spicy sauce. While it provides protein, vitamins, and some fiber, the high sodium, added sugars, and refined carbs mean it should be enjoyed occasionally. Opt for less oily chicken, load up on the veggies, and pair it with brown rice or other high fiber sides. With some simple tweaks and moderation, Kung Pao chicken can still have an occasional place in a balanced, healthy diet. Just be mindful of your portions and enjoy as a treat alongside other nutrient-dense meals.
