Chinese · Authentic-ish Chinese
Sweet and Sour Pork
339 kcal a serving, against 802 for the traditional version. That is 463 kcal off, or 58%, with 35.3g of protein. Serves 4. 30 minutes.
What the traditional version is
Fatty pork shoulder coated in a thick egg and wheat batter, plunged into hot oil until crispy. Tossed in a sauce made primarily of white sugar, vinegar and ketchup, then bulked out with pineapple and peppers.
What changed, and what each change costs
600g of fatty pork shoulder and a deep fryer for lean pork loin baked on a rack
Pork loin is pure lean muscle. Ditching the hot oil removes a massive amount of fat, while keeping the meat itself front and centre.
What it costs you. The crunch is fleeting. A thin cornflour crust baked in the oven stays crispy in a wet sauce for about 4 minutes. Eat it immediately.
100g of sugar down to 40g
Takeaway sweet and sour relies on extreme sweetness to balance the harsh vinegar. Cutting the sugar leaves a sharper, fruitier finish.
What it costs you. You lose that thick, glossy syrup texture that coats the back of a spoon. This is a lighter dressing. Nobody is going to mistake it for a sticky glaze anymore.
100g of plain flour down to 30g of cornflour
Heavy batter acts like a sponge for frying oil. A light dusting of cornflour creates just enough texture to hold the sauce without holding the fat.
What it costs you. The pork pieces look smaller on the plate because they are not wearing big puffy jackets.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 802 | 339 |
| Protein | 31.4g | 35.3g |
| Fat | 51.1g | 9.5g |
| Saturated fat | 12.1g | 2.1g |
| Carbohydrate | 53.7g | 26.4g |
| Protein per 100 kcal | 3.9g | 10.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Chinese prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs, gluten, soybeans, sulphites.
The method is in the book
This is the first recipe where timing is absolutely everything. Serve it straight from the pan and it works brilliantly. The sharp, fruity sauce hits all the right takeaway notes and the lean pork is tender. Leave it sitting on the stove for even 5 minutes while you set the table, and you'll be eating damp, soggy meat. Accept the trade. You get a massive protein hit for a fraction of the original fat, provided you hustle at the end.
The quantities and the method for this dish are in Authentic-ish Chinese, along with 55 more. Buy the paperback