Greek · Authentic-ish Greek
Briam
451 kcal a serving, against 548 for the traditional version. That is 97 kcal off, or 18%, with 20.1g of protein. Serves 6. 90 minutes.
What the traditional version is
A huge roasting tin filled with sliced potatoes, courgettes, aubergines and onions, drowned in a massive pour of olive oil. Baked for hours until the vegetables collapse into a sweet, oily, jammy stew. The edges catch and burn slightly, while the bottom layers boil in the fat.
What changed, and what each change costs
250g of olive oil down to 30g
Pouring oil from the bottle with wild abandon is great for a taverna, but useless for everyday eating. Tossing the vegetables in a measured bowl of oil ensures they all get a coating without drowning.
What it costs you. You lose that slick, luxurious mouthfeel. The vegetables roast rather than fry in the oven, so they've got a drier finish and take a bit more work to scrape off the tray.
Adding 800g of tinned chickpeas
A tray of roasted vegetables vanishes in your stomach in 1 hour. Chickpeas bring a massive hit of fibre and protein to anchor the dish. They absorb the tomato juices brilliantly.
What it costs you. It pulls the dish away from a pure vegetable side and turns it into a hefty stew. You've got to chew your dinner now, rather than just swallowing soft vegetables.
Adding 200g of feta
Because the oil is gone, the dish needs a hit of fat and salt to carry the flavour. Feta does that perfectly while pushing the protein up even further.
What it costs you. Feta brings a sharp, aggressive tang that fights with the natural sweetness of the roasted onions and tomatoes.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 548 | 451 |
| Protein | 6.2g | 20.1g |
| Fat | 42.4g | 16g |
| Saturated fat | 5.9g | 5.7g |
| Carbohydrate | 40.7g | 61.3g |
| Protein per 100 kcal | 1.1g | 4.5g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Greek prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
So: a complete meal. A classic taverna side dish was never on the table once the fat came out. The feta and chickpeas make it filling, while the measured oil still lets the vegetables catch and caramelise at the edges. You won't miss the oil slick at the bottom of the pan, and you won't need a nap after you eat a big bowl of it.
The quantities and the method for this dish are in Authentic-ish Greek, along with 56 more. Buy the paperback