Cypriot · Authentic-ish Cypriot
Stifado
468 kcal a serving, against 591 for the traditional version. That is 123 kcal off, or 21%, with 48.8g of protein. Serves 6. 3 hours.
What the traditional version is
Chunks of beef shin are browned in plenty of olive oil, then joined by peeled shallots. You toss in red wine, tinned tomatoes, vinegar, cinnamon, bay leaves, a stick or two of cloves and let it all slowly cook down into a heavy, aromatic stew. It's best eaten with bread - and a nap afterwards.
What changed, and what each change costs
1200g beef shin for 1200g braising beef, lean
Beef shin is the proper cut and gives that luscious, sticky sauce thanks to all the connective tissue and fat. But lean braising beef still gives you that slow-cooked flavour after a long braise, just without quite as much melt-in-the-mouth action. You get a bit more actual beef protein for your trouble, too.
What it costs you. You'll need to watch that it doesn't dry out. Beef shin is the better stew cut, and it shows, so this is a trade-off between your arteries and your tastebuds. The sauce is less unctuous, but you can mop it up with more bread and not feel quite as leaden.
Olive oil down from 70g to 20g, just enough for browning
There's no gentle way to put it: the original is basically a confit shallot situation, and the oil is part of the texture. Here, I use just enough to brown the beef and coat the shallots, then let the juices from the veg do more of the work.
What it costs you. You lose the glossy finish and that rich mouthfeel, but the beef and spice come forward. It isn't luxurious, it's practical. Bread will stick more, but that's the price of progress.
Keep the rest of the ingredients, but scale the salt down a touch
You're losing some fat, so you don't need as much salt to perk things up. I scale down to 4g - you can always add more at the end.
What it costs you. If you're used to the old-school version, taste the sauce before serving. You might want another pinch, or you might actually notice the cinnamon for the first time.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 591 | 468 |
| Protein | 46g | 48.8g |
| Fat | 26.7g | 12g |
| Saturated fat | 6.8g | 3.6g |
| Carbohydrate | 31.3g | 30.1g |
| Protein per 100 kcal | 7.8g | 10.4g |
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. sulphites.
The method is in the book
It's not going to fool any Cypriot grandmother, but it still eats like stifado. If you want the old, glossy version, you'll miss the fat, but you'll notice the cinnamon and the actual flavour of the beef instead of just its heritage. The leaner cut makes it something you can put on a Tuesday-night table, not just a festival plate. You might need a bit more bread to soak up the thinner sauce, but you'll see your plate more clearly at the end.
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.