Italian · Authentic-ish Italian
Zucchine alla Scapece
82 kcal a serving, against 314 for the traditional version. That is 232 kcal off, or 74%, with 3.3g of protein. Serves 4. 40 minutes.
What the traditional version is
Courgettes sliced into rounds and deep-fried in bubbling olive oil until golden and collapsing. They're then layered in a dish and drenched in a sharp dressing of red wine vinegar, raw sliced garlic and fresh herbs.
What changed, and what each change costs
Deep-frying for a dry griddle pan.
Courgettes are absolute sponges. If you deep-fry 1kg of them, they'll easily absorb 120g of oil before they're golden and soft. That's over 1,000 calories of pure fat added to a bowl of vegetables. You just don't need that much oil to make them taste good.
What it costs you. You lose the silkiness completely. Deep-fried courgettes melt in the mouth. Griddled ones keep a bit of bite and have a charred, papery edge. A completely different mouthfeel, then. Not a perfect replica, and I'm not going to pretend otherwise. The original is undeniably more luxurious, but this griddled version means you can eat a massive portion without feeling sluggish.
Mint for fresh basil.
Traditional recipes often lean heavily on fresh mint. I find basil works brilliantly with the charred notes from the griddle pan. It adds a sweeter edge to fight the harsh red wine vinegar.
What it costs you. Purists will complain bitterly. Let them. The basil wilts into the hot courgettes beautifully and brings a softer, more fragrant aroma to the plate. You miss the sharp menthol hit of mint, but the basil makes up for it easily.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 314 | 82 |
| Protein | 3.3g | 3.3g |
| Fat | 30.5g | 4.2g |
| Saturated fat | 4.3g | 0.6g |
| Carbohydrate | 9.7g | 9.7g |
| Protein per 100 kcal | 1.1g | 4.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Italian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. sulphites.
The method is in the book
The traditional version is a masterpiece of fat and acid, designed to be eaten in small doses alongside richer meats. This is a sharper, cleaner dish entirely. By ditching the deep-fryer, you save a massive amount of calories and let the courgette act as the main event rather than a vehicle for hot oil. It's a brilliant side dish packed with sharp flavour that you can eat in huge quantities.
The quantities and the method for this dish are in Authentic-ish Italian, along with 59 more. It is not out yet. The swap kit is free in the meantime.