Pistey - if we go for a Chinese, one of the things I go for is lettuce wraps - usually a mixture of pork/mushrooms and veg, with some hoisin sauce (which you should really try and avoid if you have more willpower than me), which will come with a pile of iceberg lettuce leaves for you to wrap it in.
Sometimes they have dry spare-ribs on the menu, which I presume are going to be a lot better than those coated in sweet, gloopy sauce
Obviously avoid anything in batter/sweet sauces; sizzling dishes tend to be good, as they rely on the sizzling for most of the flavour and tend to have a bit less sauce (although obviously this is hugely variable according to the restaurant).
Instead of rice/noodles, I look at what veg they have - if they can do you stir-fried beansprouts that is a good alternative; ours does stir-fried celery and waterchestnuts, which is yummy.
Ultimately, though, I think you just have to accept that it's going to be a carbier than you would prefer meal.
And we don't start properly till Monday, so you have the weekend to get it out of your system!