Chinese · Authentic-ish Chinese
Egg Tarts
147 kcal a serving, against 261 for the traditional version. That is 114 kcal off, or 44%, with 5.3g of protein. Serves 8. 45 minutes.
What the traditional version is
A thick shell of flaky pastry, traditionally made by folding lard into dough over several days, pressed into small tins. It holds a bright yellow custard made from whole eggs, extra yolks, full-fat evaporated milk and a massive pile of sugar, baked until just set.
What changed, and what each change costs
300g of thick pastry down to 150g
Halving the dough cuts out a massive block of fat. You still get a crust, but you roll it thin enough to just line the tin.
What it costs you. You lose the famous flaky layers. A thin crust won't shatter into tiny pieces when you bite it. It just holds the custard.
Extra egg yolks and full-fat evaporated milk for egg whites and skimmed evaporated milk
Yolks and rich milk carry a lot of fat. Dropping them in favour of egg whites and a lighter milk keeps the protein high while stripping calories.
What it costs you. The custard is paler. It doesn't have that neon yellow colour, and it sets with a slightly firmer, less velvety texture.
100g of sugar down to 40g
Bakery tarts are intensely sweet. Cutting the sugar lets the egg and vanilla flavours come through without masking them.
What it costs you. It is noticeably less sweet. If you have a serious sweet tooth, you'll miss the heavy sugar hit.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 261 | 147 |
| Protein | 5.3g | 5.3g |
| Fat | 14.5g | 7.2g |
| Saturated fat | 8.4g | 3.8g |
| Carbohydrate | 28.4g | 15.2g |
| Protein per 100 kcal | 2g | 3.6g |
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, eggs, milk.
The method is in the book
This is the first time I have compromised on pastry, and I will admit it hurts a bit. The crust here is a vehicle, not the star of the show, but that's a trade I am willing to make. Once you've tasted the filling, you'll forgive the thin shell. You get a smooth, fragrant egg custard that hits the craving for Chinese bakery treats perfectly. By aggressively shrinking the pastry and leaning on egg whites, you end up with a dessert that packs a solid punch of protein without leaving you feeling heavy.
The quantities and the method for this dish are in Authentic-ish Chinese, along with 55 more. Buy the paperback