Italian · Authentic-ish Italian
Fagiolini al Pomodoro
105 kcal a serving, against 197 for the traditional version. That is 92 kcal off, or 47%, with 4.8g of protein. Serves 4. 45 minutes.
What the traditional version is
Fresh green beans simmered low and slow in a basic sauce of crushed tinned tomatoes, plenty of garlic and a very generous pour of olive oil. You cook them until they are completely soft, sweet and coated in a rich oily glaze.
What changed, and what each change costs
60g of olive oil down to 15g
That missing 45g of oil drops a massive amount of fat from the pan. You keep just enough to fry the garlic gently and start the sauce, but you deliberately lose the oily slick that coats the beans.
What it costs you. The sauce is undeniably less rich. You'll miss that luxurious mouthfeel that only a heavy pour of olive oil can provide. This is just a different texture. Nobody is going to mistake it for a disaster.
Adding 15g of anchovies to the base
Because you cut the fat, the tomato sauce can taste a bit hollow. Melting a few anchovy fillets into the hot oil before the garlic goes in adds a massive hit of savoury depth. You won't actually taste fish, you just taste a better sauce.
What it costs you. Purists will complain loudly. Traditionalists might throw things at you. If you cook for a vegetarian you've got to leave them out and accept a thinner flavour profile.
Dropping the lid for the final 15 minutes
Without the extra oil to thicken the sauce naturally, you need to rely on hard reduction. Simmering with the lid off drives away the water and concentrates the tomatoes so they cling to the beans properly.
What it costs you. You've got to stand by the stove and watch the pan closely near the end. If you walk away, it doesn't take long for the bottom to catch and burn.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 197 | 105 |
| Protein | 3.7g | 4.8g |
| Fat | 15.4g | 4.5g |
| Saturated fat | 2.1g | 0.7g |
| Carbohydrate | 13.9g | 13.9g |
| Protein per 100 kcal | 1.9g | 4.6g |
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. fish.
The method is in the book
This is the second best vegetable side I know how to cook. It requires a bit of patience, but the transformation of squeaky green beans into melting, savoury bites is brilliant. You trade the slick richness of traditional olive oil for the sharp, salty punch of anchovy. The numbers drop dramatically and you still get a side dish that steals all the attention from the main course.
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.