Every Southern 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: Lemon Icebox Pie, down 77% from 676 to 155 kcal a serving.
- Lightest dish: Oysters Rockefeller at 115 kcal.
- Most protein: Crawfish Boil at 86g a serving.
- Could not be lightened: 9 dishes, named with the reason in Authentic-ish Southern.
Every Southern dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Lemon Icebox Pie | 676 kcal | 155 kcal | 77% | 6g |
| Smoked Duck | 1654 kcal | 529 kcal | 68% | 60g |
| Smoked Pork Ribs | 946 kcal | 381 kcal | 60% | 62g |
| Oysters Rockefeller | 275 kcal | 115 kcal | 58% | 6g |
| Alabama White Barbecue Chicken | 1113 kcal | 475 kcal | 57% | 45g |
| Sweet Potato Casserole | 615 kcal | 264 kcal | 57% | 7g |
| She-Crab Soup | 598 kcal | 264 kcal | 56% | 29g |
| Boudin Balls | 665 kcal | 306 kcal | 54% | 27g |
| Broccoli Casserole | 462 kcal | 211 kcal | 54% | 17g |
| Smoked Bologna | 636 kcal | 290 kcal | 54% | 21g |
| Deep-Fried Pickles | 537 kcal | 248 kcal | 54% | 10g |
| Lane Cake | 576 kcal | 282 kcal | 51% | 7g |
| Buttermilk Pie | 556 kcal | 286 kcal | 49% | 12g |
| Tomato Pie | 513 kcal | 274 kcal | 47% | 13g |
| Chicken Bog | 883 kcal | 470 kcal | 47% | 48g |
| Cajun Smoked Chicken | 510 kcal | 270 kcal | 47% | 41g |
| Corn Pudding | 321 kcal | 170 kcal | 47% | 8g |
| Chicken Fricassee | 928 kcal | 492 kcal | 47% | 61g |
| Chicken and Sausage Gumbo | 783 kcal | 433 kcal | 45% | 31g |
| Texas Chicken Fried Steak | 725 kcal | 407 kcal | 44% | 43g |
| Hummingbird Cake | 754 kcal | 431 kcal | 43% | 8g |
| Fried Oysters | 506 kcal | 288 kcal | 43% | 32g |
| Coca-Cola Cake | 395 kcal | 224 kcal | 43% | 8g |
| Chicken Spaghetti | 637 kcal | 372 kcal | 42% | 32g |
| Pecan Pralines | 398 kcal | 237 kcal | 40% | 5g |
| Dirty Rice | 491 kcal | 298 kcal | 39% | 14g |
| Fried Alligator Bites | 414 kcal | 255 kcal | 38% | 28g |
| Pimento Cheese | 361 kcal | 226 kcal | 37% | 10g |
| Frogmore Stew | 703 kcal | 449 kcal | 36% | 51g |
| Texas Beef Brisket | 948 kcal | 633 kcal | 33% | 83g |
| Prawn Creole | 553 kcal | 377 kcal | 32% | 36g |
| Maque Choux | 232 kcal | 158 kcal | 32% | 7g |
| Catfish Courtbouillon | 425 kcal | 288 kcal | 32% | 34g |
| Country Ham with Red-Eye Gravy | 298 kcal | 207 kcal | 31% | 25g |
| Blackberry Cobbler | 382 kcal | 263 kcal | 31% | 13g |
| King Ranch Chicken | 599 kcal | 418 kcal | 30% | 43g |
| Prawn and Grits | 488 kcal | 340 kcal | 30% | 38g |
| Baked Macaroni and Cheese | 626 kcal | 451 kcal | 28% | 24g |
| Country Fried Steak | 587 kcal | 436 kcal | 26% | 50g |
| Prawn Etouffee | 342 kcal | 256 kcal | 25% | 31g |
| Beignets | 564 kcal | 423 kcal | 25% | 10g |
| Texas Toast | 363 kcal | 273 kcal | 25% | 7g |
| Angel Biscuits | 417 kcal | 321 kcal | 23% | 13g |
| Buttermilk Biscuits | 328 kcal | 262 kcal | 20% | 9g |
| Benne Wafers | 300 kcal | 241 kcal | 20% | 4g |
| Cheese Straws | 296 kcal | 239 kcal | 19% | 9g |
| Lowcountry Boil | 628 kcal | 518 kcal | 18% | 64g |
| Brunswick Stew | 370 kcal | 308 kcal | 17% | 32g |
| Crawfish Boil | 574 kcal | 517 kcal | 10% | 86g |
| Pecan Pie | 531 kcal | 477 kcal | 10% | 8g |
| Jalapeno Cheese Bread | 435 kcal | 399 kcal | 8% | 20g |
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 Southern 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.