Chinese · Authentic-ish Chinese
Beef Ho Fun
495 kcal a serving, against 736 for the traditional version. That is 241 kcal off, or 33%, with 34.8g of protein. Serves 4. 20 minutes.
What the traditional version is
Wide, slippery rice noodles tossed in a ferociously hot wok with thin strips of flank steak, beansprouts and a dark soy mixture. The secret to its slick texture is a staggering amount of cooking oil, used to fry the beef and stop the starchy noodles from sticking together in the intense heat.
What changed, and what each change costs
80g of peanut oil down to 15g
Takeaways use vast amounts of oil to stop the wide rice noodles sticking to the dry wok. Slashing the fat forces you to rely on constant movement and a tiny splash of water to steam things apart instead.
What it costs you. You lose the luxurious, greasy slip that coats your lips. The noodles are noticeably drier and require a bit more jaw work.
400g of rice noodles and 400g of beef shifted to 250g of noodles and 500g of beef
Noodles are pure starch. Tilting the ratio heavily towards lean flank steak strips out the heavy carbs and replaces them with solid muscle.
What it costs you. Call it a meat dish with a noodle garnish rather than a massive mountain of comforting carbs and you'll be about right. The visual balance in the bowl is completely flipped.
150g of beansprouts doubled to 300g
With almost half the noodles gone, the bowl needs filling. Beansprouts provide essential bulk, crunch and water content for practically nothing.
What it costs you. The overall flavour is slightly more vegetal. Beansprouts release water as they cook, which dilutes the dark soy glaze if your wok isn't smoking hot.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 736 | 495 |
| Protein | 30.3g | 34.8g |
| Fat | 27.1g | 12.3g |
| Saturated fat | 6.2g | 4.1g |
| Carbohydrate | 90g | 59.6g |
| Protein per 100 kcal | 4.1g | 7g |
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, molluscs, peanuts, soybeans.
The method is in the book
This recipe demands your undivided attention for about 5 minutes. You can't walk away from a dry wok sitting on maximum heat, not even for a second. The lack of oil means you've got to work twice as hard with your spatula to keep things moving and prevent scorching. I think the trade is completely justified. You end up with a huge plate packed with tender beef and crunchy greens, carrying all the smoky flavour of the takeaway without the heavy grease slick that normally follows.
The quantities and the method for this dish are in Authentic-ish Chinese, along with 55 more. Buy the paperback