Italian · Authentic-ish Italian
Baked Yoghurt Flan (which is not panna cotta)
102 kcal a serving, against 412 for the traditional version. That is 310 kcal off, or 75%, with 9.5g of protein. Serves 6. 45 minutes plus chilling.
What the traditional version is
A heavy, rich mixture of double cream and sugar, gently baked with egg whites in a water bath until it just barely sets. It relies completely on heavy dairy fat for its luxurious, melting texture and sweet finish.
What changed, and what each change costs
600g of double cream down to 400g of fat-free Greek yoghurt and 200g of semi-skimmed milk
Double cream is entirely fat and carries almost zero protein. By using thick yoghurt and milk, you drop the fat to almost nothing and add a huge amount of protein. The milk simply thins the thick yoghurt so it can actually pour into the dishes.
What it costs you. You lose the rich, mouth-coating texture that completely defines the dessert. Yoghurt also brings a tart, sour sharpness that double cream does not have. You have to be very careful with the heat, or the yoghurt will separate into grainy, watery curds.
100g of sugar down to 60g
Because the yoghurt is sharp, you might instinctively think you need to add more sugar to balance it. You don't. A massive sugar hit just clashes with the lactic tang. It is far better to lean into the sharpness.
What it costs you. It is noticeably less sweet than a classic Italian restaurant pudding. If you expect a sugar rush, you'll be disappointed.
Baking gently in a water bath instead of chilling with gelatine
I don't keep gelatine in my kitchen. Egg whites provide the firm structure needed to turn a liquid dairy mixture into a solid pudding without adding any extra fat.
What it costs you. It takes longer to make, and you have to fuss with a water bath in the oven. If you overcook it even slightly, it turns from a smooth pudding into tough rubber.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 412 | 102 |
| Protein | 4.5g | 9.5g |
| Fat | 36.1g | 0.9g |
| Saturated fat | 23g | 0.5g |
| Carbohydrate | 19.6g | 14.1g |
| Protein per 100 kcal | 1.1g | 9.3g |
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. eggs, milk.
The method is in the book
Here's the truth about this one. Call it a baked yoghurt flan rather than a panna cotta and you'll be about right. When you strip the double cream out of cooked cream, you destroy its identity. The texture here is entirely different. It lacks the silky, melting quality of pure dairy fat that makes the original so famous. However, it works brilliantly as a sharp, refreshing dessert in its own right. You cut a colossal amount of fat and gain a very decent hit of dairy protein. Call it what it actually is, accept the sharper flavour, and you'll absolutely enjoy eating it.
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.