Greek · Authentic-ish Greek
Kolokithokeftedes
152 kcal a serving, against 467 for the traditional version. That is 315 kcal off, or 67%, with 9.6g of protein. Serves 6. 60 minutes.
What the traditional version is
Grated courgettes bound into a thick batter with vast quantities of full-fat feta, whole eggs and plain flour. The mixture is then dropped by the spoonful into an ocean of hot olive oil, deep-frying until saturated and crisp on every side.
What changed, and what each change costs
Deep-frying in a lake of olive oil down to baking on a wire rack
Frying grated courgette is essentially a fat-delivery mechanism. Brushing a tiny amount of oil onto the fritters and baking them on a rack allows the fierce oven heat to circulate underneath, cooking them evenly without the oil bath.
What it costs you. You lose that shattering, blistered crust that only deep-frying provides. The baked version is distinctly softer on the outside.
250g of feta down to 100g, making up the volume with egg whites
Feta brings huge flavour but carries a heavy fat load. Cutting it down and bringing in egg whites holds the fritter together tightly while driving the protein content up.
What it costs you. So: a courgette fritter. A melted cheese bomb was never on the table once the fat came out. You miss some of the rich, salty dairy hit that makes the original so addictive.
120g of plain flour down to 50g
Less fat means you don't need as much starch to soak it up. Cutting the flour stops the fritters from turning doughy and heavy in the oven.
What it costs you. The batter is much wetter to handle. You have to squeeze the courgette aggressively to get the water out, or the whole thing fails.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 467 | 152 |
| Protein | 14.1g | 9.6g |
| Fat | 36.4g | 7.2g |
| Saturated fat | 10.1g | 3g |
| Carbohydrate | 23g | 13.8g |
| Protein per 100 kcal | 3g | 6.3g |
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. gluten, eggs, milk.
The method is in the book
A fantastic compromise. The fresh herbs and sharp feta still dominate the palate, and baking them on a rack keeps the edges from going soggy. They are brilliant hot or cold, and you won't feel like you need a nap after eating a massive plate of them.
The quantities and the method for this dish are in Authentic-ish Greek, along with 56 more. Buy the paperback