British · Authentic-ish British
Creamed leeks
202 kcal a serving, against 305 for the traditional version. That is 103 kcal off, or 34%, with 8.2g of protein. Serves 4. 30 minutes.
What the traditional version is
The classic starts with leeks sliced thick, then boiled or steamed till just tender. The sauce is a standard English white sauce with butter and plain flour cooked together, milk whisked in, then a pile of strong Cheddar and sometimes a spoonful of mustard melted through. The leeks go back in, swaddled in cheesy, buttery luxury.
What changed, and what each change costs
Butter and flour roux out, cream cheese in
The main reason the sauce is thick is the butter and flour base. Cream cheese, especially the light kind, will still give you a coating sauce if you thin it with stock. No roux, no faff, no fat-laden base.
What it costs you. The texture isn't as indulgently thick, and the taste isn't as rich. There's no whiff of browned butter, and you'll find the sauce more of a clingy dressing than a duvet.
Whole milk to vegetable stock
Milk adds sweetness but it's bringing quite a lot of energy for very little protein. Veg stock gets the sauce to the right texture without all the hidden calories.
What it costs you. The sauce is fresher and lighter, and you taste more of the actual leek. On the other hand, you do lose some of the creamy, sweet undertones that whole milk brings.
Mature Cheddar to a token sprinkle, plus a little Parmesan
Strong Cheddar is the whole reason the dish tastes like it does. But 80g isn't negotiable if you're watching what goes in. Using just 20g for a background note and swapping in a bit of Parmesan for punch means you only get a hint and have to trust the leeks to carry most of the flavour.
What it costs you. It isn't a main event. The cheese is now an accent, not the lead singer. The gratin crust is gone. If you crave piles of gloopy cheese, this version will not calm you down.
Light cream cheese instead of full-fat
This is the third hit. The reduced-fat cream cheese saves two-thirds of the fat, but melts into a decent sauce if you don't overheat it.
What it costs you. It can go grainy if you're reckless. Don't boil it. The taste is tangier, and you miss that unctuous finish you get from the original.
Steam leeks instead of boiling
Leeks suck up water like a sponge when boiled, and the end result is a bit mushy. Steaming keeps them firmer and keeps more taste in the veg rather than the sink.
What it costs you. Less risk of the sauce turning to soup. On the flipside, if you want the leeks collapsing into the sauce, you're out of luck.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 305 | 202 |
| Protein | 10.3g | 8.2g |
| Fat | 17.2g | 8.4g |
| Saturated fat | 10.3g | 4.7g |
| Carbohydrate | 29.2g | 25g |
| Protein per 100 kcal | 3.4g | 4.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish British prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk, gluten, mustard.
The method is in the book
This version won't cause a diplomatic incident if you put it on your Sunday table, but it isn't a patch on the original for full-on comforting richness. You get something lighter, fresher, and more about the leeks themselves rather than the cheese sauce. If what you want is a bowl of dairy-wrapped veg, only the real thing will satisfy. But if you just want a decent side with a nod to your arteries, this will get you there. Don't expect anyone to fight over the last spoonful, but nobody will kick up a fuss either.
The quantities and the method for this dish are in Authentic-ish British, along with 57 more. It is not out yet. The swap kit is free in the meantime.