Every French dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Celeri Remoulade, down 82% from 532 to 96 kcal a serving.
- Lightest dish: Haricots Verts a l'Ail at 68 kcal.
- Most protein: Brandade de Morue at 68g a serving.
- Could not be lightened: 5 dishes, named with the reason in Authentic-ish French.
Every French dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Celeri Remoulade | 532 kcal | 96 kcal | 82% | 7g |
| Ratatouille | 602 kcal | 148 kcal | 75% | 5g |
| Duck a l'Orange | 961 kcal | 275 kcal | 71% | 31g |
| Salade Lyonnaise | 478 kcal | 182 kcal | 62% | 13g |
| Poires Belle Helene | 655 kcal | 252 kcal | 62% | 10g |
| Coquilles Saint-Jacques | 551 kcal | 233 kcal | 58% | 22g |
| Ile Flottante | 396 kcal | 165 kcal | 58% | 9g |
| Gratin Dauphinois | 572 kcal | 250 kcal | 56% | 8g |
| Salade de Chevre Chaud | 493 kcal | 217 kcal | 56% | 10g |
| Carottes Vichy | 160 kcal | 70 kcal | 56% | 1g |
| Haricots Verts a l'Ail | 142 kcal | 68 kcal | 52% | 3g |
| Poulet a l'Estragon | 747 kcal | 369 kcal | 51% | 49g |
| Vichyssoise | 377 kcal | 188 kcal | 50% | 10g |
| Soupe de Poisson | 662 kcal | 331 kcal | 50% | 40g |
| Gratin de Courgettes | 343 kcal | 172 kcal | 50% | 16g |
| Choucroute Garnie | 745 kcal | 382 kcal | 49% | 42g |
| Omelette aux Fines Herbes | 296 kcal | 151 kcal | 49% | 18g |
| Pate de Campagne | 270 kcal | 140 kcal | 48% | 22g |
| Poireaux Vinaigrette | 405 kcal | 210 kcal | 48% | 4g |
| Navarin d'Agneau | 779 kcal | 409 kcal | 47% | 48g |
| Soupe a l'Oignon | 553 kcal | 304 kcal | 45% | 17g |
| Croque Monsieur | 967 kcal | 531 kcal | 45% | 32g |
| Souffle au Fromage | 422 kcal | 231 kcal | 45% | 17g |
| Piperade | 351 kcal | 195 kcal | 44% | 15g |
| Sole a la Normande | 797 kcal | 457 kcal | 43% | 59g |
| Cassoulet | 1012 kcal | 591 kcal | 42% | 51g |
| Cassoulet Vegetarien | 819 kcal | 477 kcal | 42% | 26g |
| Tarte Tatin | 545 kcal | 314 kcal | 42% | 7g |
| Coq au Vin | 780 kcal | 464 kcal | 41% | 46g |
| Salade Nicoise | 628 kcal | 374 kcal | 40% | 38g |
| Steak Frites | 943 kcal | 570 kcal | 40% | 49g |
| Clafoutis | 261 kcal | 157 kcal | 40% | 6g |
| Far Breton | 283 kcal | 174 kcal | 39% | 8g |
| Brandade de Morue | 685 kcal | 423 kcal | 38% | 68g |
| Oeufs en Meurette | 664 kcal | 416 kcal | 37% | 22g |
| Tartiflette | 563 kcal | 360 kcal | 36% | 20g |
| Moules Marinieres | 817 kcal | 529 kcal | 35% | 61g |
| Bouillabaisse | 661 kcal | 432 kcal | 35% | 54g |
| Mousse au Chocolat | 419 kcal | 272 kcal | 35% | 11g |
| Endives au Jambon | 461 kcal | 302 kcal | 34% | 25g |
| Salade de Lentilles | 488 kcal | 328 kcal | 33% | 20g |
| Truite aux Amandes | 569 kcal | 387 kcal | 32% | 33g |
| Creme Caramel | 260 kcal | 183 kcal | 30% | 8g |
| Poulet Roti | 944 kcal | 675 kcal | 28% | 50g |
| Petits Pois a la Francaise | 274 kcal | 197 kcal | 28% | 14g |
| Quiche Lorraine | 362 kcal | 265 kcal | 27% | 8g |
| Soupe au Pistou | 615 kcal | 447 kcal | 27% | 37g |
| Blanquette de Veau | 902 kcal | 672 kcal | 25% | 54g |
| Daube Provencale | 624 kcal | 476 kcal | 24% | 50g |
| Pommes Boulangere | 259 kcal | 200 kcal | 23% | 7g |
| Confit de Canard | 1545 kcal | 1220 kcal | 21% | 35g |
| Boeuf Bourguignon | 564 kcal | 454 kcal | 20% | 51g |
| Boeuf en Croute | 538 kcal | 452 kcal | 16% | 39g |
| Pot au Feu | 599 kcal | 508 kcal | 15% | 63g |
| Saumon en Papillote | 501 kcal | 436 kcal | 13% | 43g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish French prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.