Chinese · Authentic-ish Chinese
Sichuan Dry-Fried Green Beans
206 kcal a serving, against 269 for the traditional version. That is 63 kcal off, or 23%, with 16.1g of protein. Serves 4. 20 minutes.
What the traditional version is
A mountain of long green beans deep-fried in vegetable oil until they blister and soften. The oil is drained, and the beans are tossed in a wok with fatty pork mince, garlic, ginger, dried red chillies, and a slick of soy sauce. It is exceptionally rich and dripping with fat.
What changed, and what each change costs
48g of absorbed frying oil for a completely dry, scorching frying pan
Green beans act like sponges in hot fat. Scorching them dry against bare metal mimics that blistering heat without them drinking a swimming pool of oil.
What it costs you. You lose the velvet texture the deep fryer brings. Dry-fried beans are noticeably chewier, and the blistered skins take on a papery, charred quality.
150g of fatty pork shoulder for 300g of crumbled firm tofu
I needed to cut the heavy animal fats, but wanted to make the dish far more filling. Firm tofu dries out beautifully, carrying the intense aromatics.
What it costs you. Tofu lacks the rich, lip-coating fat of pork shoulder. Call it a dry, crumbly, and fiercely savoury topping rather than a sticky meat ragu and you'll be about right.
10g of white sugar down to a 3g pinch of salt
Restaurant versions rely on sugar to balance the aggressive heat. I drop the sugar completely and lean hard into the sharp, salty notes of the soy sauce.
What it costs you. The chilli heat hits you harder. Without a blanket of sugar running interference, the dried chillies are totally exposed and they'll bite back.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 269 | 206 |
| Protein | 9.6g | 16.1g |
| Fat | 19.2g | 10.8g |
| Saturated fat | 3.7g | 1.4g |
| Carbohydrate | 14.5g | 14.1g |
| Protein per 100 kcal | 3.6g | 7.8g |
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. gluten, soybeans, sulphites.
The method is in the book
I love this aggressive approach to firm tofu. The fierce heat of the dry metal pan gives the green beans a fantastic smoky edge that genuinely competes with the deep-fried original. Yes, you sacrifice the glossy, oil-slicked finish of a restaurant dish. You have to chew your food more. But you gain a massive bowl of intensely flavoured food that fills you up properly and leaves you feeling sharp. Keep a cold drink handy, because the spice is unfiltered.
The quantities and the method for this dish are in Authentic-ish Chinese, along with 55 more. Buy the paperback