French · Authentic-ish French
Daube Provencale
476 kcal a serving, against 624 for the traditional version. That is 148 kcal off, or 24%, with 49.5g of protein. Serves 6. 3 hours, plus overnight chilling.
What the traditional version is
A heavy base of olive oil and thick chunks of pancetta, fried off before the beef even hits the pan. Large amounts of braising steak are browned in the pork fat, then simmered in a full bottle of red wine and beef stock. Huge handfuls of black olives go in, adding even more oil to a sauce that reduces down into a very thick, heavy glaze.
What changed, and what each change costs
45g of olive oil and 140g of pancetta removed
You really don't need a vast lake of olive oil and 200g of pork fat to make this work. A modest 60g of pancetta gives you the required background smoke and salt. I dry-fry the beef instead of drowning it in oil.
What it costs you. You lose the very heavy, lip-coating texture that traditional French cooks love. The sauce is slightly less glossy and undeniably thinner.
150g of black olives down to 60g
Olives are fantastic for flavour, but they carry a lot of fat. Dropping the amount still gives you that salty, briny hit in the sauce without piling on the excess oil.
What it costs you. You have to hunt for the olives a bit more. They become a background note rather than a main ingredient that features in every single bite.
Chilling it overnight to remove the fat cap
Braising beef contains plenty of internal fat that melts out into the sauce during a long simmer. Letting the stew set hard in the fridge means you can lift away a huge disc of pure grease before you eat it.
What it costs you. Patience is the first requirement here. You absolutely can't cook and eat this on the same day.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 624 | 476 |
| Protein | 53.3g | 49.5g |
| Fat | 26.8g | 12.2g |
| Saturated fat | 7.5g | 4.2g |
| Carbohydrate | 18.2g | 17.3g |
| Protein per 100 kcal | 8.5g | 10.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish French prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. sulphites, celery.
The method is in the book
You end up with a brilliant winter stew that tastes heavily of wine, orange and beef. The version that's a thin compromise is still out there and still better. Because you take the time to remove the melted fat, the sauce actually tastes brighter and sharper. The acidity of the tomatoes and the wine cuts right through the meat. Serve it with a massive pile of green beans to soak up the juices.
The quantities and the method for this dish are in Authentic-ish French, along with 54 more. Buy the paperback