Chinese · Authentic-ish Chinese
Sichuan Cucumber Salad
197 kcal a serving, against 235 for the traditional version. That is 38 kcal off, or 16%, with 15g of protein. Serves 4. 15 minutes.
What the traditional version is
A crisp, refreshing pile of smashed cucumbers, drenched in an intensely savoury dressing of soy sauce, black vinegar, sugar and raw garlic, then flooded with a generous pour of vibrant red chilli oil and toasted sesame oil.
What changed, and what each change costs
Adding 300g of firm tofu to the bowl
Cucumbers are essentially crunchy water. Throwing in firm tofu brings a massive hit of lean protein, turning a fleeting side dish into something that will actually keep you full.
What it costs you. You lose the delicate nature of the original. The tofu makes it heavy and dominant, completely hijacking the dish.
60g of sunflower oil down to 15g
Traditional chilli oil requires a large volume of hot fat to extract the flavour from the chilli flakes. Cutting the oil removes a huge amount of fat while keeping enough to carry the heat.
What it costs you. There is no glorious red slick pooling at the bottom of the bowl. The dressing coats the ingredients rather than drowning them.
15g of sugar down to 5g
Restaurant versions use plenty of sugar to balance the harsh bite of raw garlic and sharp vinegar. Dropping it leaves a much more aggressive punch.
What it costs you. You have to really love vinegar and garlic. There is no sweet background to hide behind, so the raw flavours hit you right in the teeth.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 235 | 197 |
| Protein | 2.2g | 15g |
| Fat | 20.9g | 12.2g |
| Saturated fat | 2.4g | 1.6g |
| Carbohydrate | 12.4g | 11.3g |
| Protein per 100 kcal | 0.9g | 7.6g |
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, sesame, soybeans, sulphites.
The method is in the book
This is the first time I have taken a side dish and forced it to do the job of a main course. It works, provided you accept what it has become. The cucumber still brings that essential crunch, and the dressing is just as loud and abrasive as you want it to be. The tofu acts like a sponge, soaking up all that aggressive garlic and sharp vinegar. It is a fantastic, punchy plate of food. Just don't sit down expecting a polite little salad. You're eating a heavy meal that demands your full attention.
The quantities and the method for this dish are in Authentic-ish Chinese, along with 55 more. Buy the paperback