Chinese · Authentic-ish Chinese
Wonton Noodle Soup
470 kcal a serving, against 770 for the traditional version. That is 300 kcal off, or 39%, with 42.4g of protein. Serves 4. 40 minutes.
What the traditional version is
A small amount of highly fatty pork mince mixed with chopped prawns, folded into wheat wrappers. Served over a massive portion of egg noodles in a rich chicken broth, heavily finished with toasted sesame oil.
What changed, and what each change costs
300g of egg noodles down to 100g, adding 300g of pak choi instead
Noodles soak up the broth and provide endless volume, but they carry a heavy carbohydrate load. Pak choi fills the bowl with fresh crunch and water weight while drastically dropping the starch.
What it costs you. So: a vegetable-heavy soup. A massive, slurpable mountain of carbs anymore was never on the table once the fat came out. You lose the satisfaction of endlessly twirling noodles around your chopsticks.
Fatty pork shoulder for lean pork mince, and tripling the prawns
Pork fat gives a traditional dumpling filling its juicy, bouncy texture. Lean pork runs the risk of drying out, so I use a massive amount of chopped prawns to bring back the sweet, snapping bite.
What it costs you. Prawns cost significantly more than cheap cuts of pork. Your wallet takes a direct hit to get the right texture.
30g of sesame oil down to 10g
Sesame oil should be a garnish, not a primary cooking fat. A heavy pour clouds the stock and adds vast amounts of fat. A few drops give you the roasted flavour without leaving a slick of grease on the surface.
What it costs you. The broth loses that heavy, rich mouthfeel that coats your lips as you drink it.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 770 | 470 |
| Protein | 38.4g | 42.4g |
| Fat | 25.2g | 10.1g |
| Saturated fat | 6.5g | 2.5g |
| Carbohydrate | 95.4g | 51.9g |
| Protein per 100 kcal | 5g | 9g |
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, crustaceans, eggs, soybeans, sesame.
The method is in the book
This is the first dish where you might genuinely miss the sheer volume of a restaurant portion. Sinking your face into an endless tangle of noodles is a specific type of comfort. But the clear broth is deeply fragrant, the oversized wontons are packed with sweet seafood, and you walk away feeling sharp and satisfied rather than completely sedated.
The quantities and the method for this dish are in Authentic-ish Chinese, along with 55 more. Buy the paperback