Greek · Authentic-ish Greek
Melitzanes Papoutsakia
349 kcal a serving, against 1162 for the traditional version. That is 813 kcal off, or 70%, with 30.9g of protein. Serves 6. 75 minutes.
What the traditional version is
Aubergine halves are hollowed out slightly and deep-fried in olive oil until soft and saturated. They are then stuffed with a ragu made from 15% fat beef mince, onions and red wine. Finally, they get topped with a thick bechamel made with equal parts butter and plain flour, enriched with whole milk and egg yolks, then heavily blanketed in hard cheese.
What changed, and what each change costs
Fried aubergines down to roasted aubergines
Aubergine flesh is a sponge for hot oil. Slitting the halves, brushing them with a tiny amount of oil and roasting them dry cuts out massive amounts of fat.
What it costs you. You lose the melting, luxurious texture of the fried skins. Roasted aubergine holds its shape better and has a slightly firmer chew.
15% fat beef mince down to 5% fat beef mince
Using lean mince drives the fat down while keeping all the muscle. It means you get more meat for the same bulk, pushing the protein right up.
What it costs you. Fat carries flavour in a ragu. You have to simmer the tomatoes and wine heavily to make up for the lack of rich dripping in the pan.
Butter roux down to toasted flour and zero-fat yoghurt
A classic bechamel relies on a heavy butter base. Toasting the flour dry in the pan and whisking in cold milk works just as well. Folding in thick yoghurt at the end gives you a brilliant boost to the protein.
What it costs you. So: slightly sharper and more matte. A glossy, silken sauce was never on the table once the fat came out. You miss out on the rich, buttery mouthfeel.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 1162 | 349 |
| Protein | 29.5g | 30.9g |
| Fat | 102.4g | 11.1g |
| Saturated fat | 25.1g | 4.4g |
| Carbohydrate | 27.5g | 29.4g |
| Protein per 100 kcal | 2.5g | 8.8g |
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, milk, eggs, sulphites.
The method is in the book
This is a massive win. You get the visual appeal and the comforting bulk of a classic Greek taverna dish, but it sits so much better in your stomach. The roasted aubergine gives the dish a brilliant structural integrity, and the yoghurt topping bakes into a deeply savoury crust. You won't miss the frying oil at all.
The quantities and the method for this dish are in Authentic-ish Greek, along with 56 more. Buy the paperback