Cypriot · Authentic-ish Cypriot
Lountza
107 kcal a serving, against 330 for the traditional version. That is 223 kcal off, or 68%, with 15.1g of protein. Serves 6. 15 minutes.
What the traditional version is
Thin slices of lountza, pork loin cured with wine and smoked, griddled until hot and served with thick-cut fried halloumi, bread or pitta, and lemon wedges. Eaten hot or at room temperature, always with something pillowy and plenty of dairy fat.
What changed, and what each change costs
Halloumi out, fat-free Greek yoghurt in
Halloumi makes the plate, but it's half fat and not much protein for the trouble. Fat-free Greek yoghurt slashes the calories and actually gets you more protein per bite. I miss the cheese, but not enough to keep it in.
What it costs you. Let's be fair, it isn't as joyful dunking lountza in cold yoghurt as biting into a crisp-fried slice of cheese. The squeak goes, and so does the salt and chew. But a big hit of lemon and thyme in the yoghurt makes up a bit of the punch. Serve it cold and sharp.
White bread out, cucumber and tomato in
Cypriots treat bread as a vehicle for salt and fat. You can get that crunch and freshness with raw veg, and it means you can eat as much as you like without burning through the week's running quota. I keep the lemon, obviously.
What it costs you. You lose the comfort of hot bread, but the plate looks brighter, and you don't need a nap afterwards. If you're after a sandwich, well, you'll miss bread. I can't fight every battle.
A bit more lountza per head
Cutting the cheese and bread means calories to spare for more pork, which at least keeps things Cypriot and provides enough protein to stop the side dish from being a punishment.
What it costs you. Costs money rather than regret, and makes the lountza shine instead of hiding under a mountain of dairy.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 330 | 107 |
| Protein | 24.3g | 15.1g |
| Fat | 14.4g | 1.7g |
| Saturated fat | 9.1g | 0.6g |
| Carbohydrate | 25.5g | 8.7g |
| Protein per 100 kcal | 7.4g | 14.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Cypriot prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk.
The method is in the book
Warm smoky pork with creamy lemony yoghurt and crisp veg feels almost like cheating, and it's a plate you can keep going back to. If halloumi is the first thing you go for at the meze table, you'll mourn its loss - no point lying - but I'd rather eat extra lountza than fill up on bread and cheese that just slow you down.
The quantities and the method for this dish are in Authentic-ish Cypriot, along with 47 more. It is not out yet. The swap kit is free in the meantime.