Japanese · Authentic-ish Japanese
Kitsune Udon
422 kcal a serving, against 554 for the traditional version. That is 132 kcal off, or 24%, with 26.8g of protein. Serves 4. .
What the traditional version is
Cook thick dried udon noodles, slide them into a deep bowl. Aburaage (fried tofu) is simmered in a mix of dashi, soy sauce, mirin and sugar until sweet and golden, then draped on top. Ladle over a clear dashi broth, scatter with spring onions, maybe a few slivers of nori. Comfort in under ten minutes if you've bought the tofu ready-fried.
What changed, and what each change costs
Sugar and mirin halved, then swapped out for just enough to glaze
The original tofu pouches are closer to a dessert than a topping. I use just enough sugar and mirin to make them glisten, not drench. If you love the sticky-sweet ones, this hurts.
What it costs you. You lose that mouthful of syrupy tofu. The pouch is now savoury with a bit of glaze, not a replacement for pudding.
A third fewer noodles, edamame in for bulk and bite
There's no magic way round the fact noodles are mostly starch. Cut about a third, throw in edamame for a bit of protein and chew. The bowl looks just as full, and you won't need to nap after.
What it costs you. It isn't a noodle wall, it's somewhere between soup and noodle salad. But there's enough twirl for anyone not in training for a sumo debut.
Broth made stronger with more dashi and a tiny pinch extra soy
Losing noodles and sugar risks blandness, so I push the savoury side. Bit more dashi, a dash more soy, and suddenly you're back in business.
What it costs you. If you want the original's sweet broth, you'll miss it. This one tells it straight - it's soup, not syrup.
Topped with the same spring onions and nori
Spring onion and nori are as close to zero-calorie as you get, so I see no point in nicking them.
What it costs you. If you mourn for more topping, add extra nori - it's basically air.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 554 | 422 |
| Protein | 25.2g | 26.8g |
| Fat | 9.4g | 8g |
| Saturated fat | 1.6g | 1.2g |
| Carbohydrate | 91.7g | 61.6g |
| Protein per 100 kcal | 4.6g | 6.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Japanese prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish, gluten, soybeans.
The method is in the book
The tofu pouch is still there, though it's now more of a dressed-up protein than a pudding. You miss the syrup - hard luck - but there's a proper chew and the broth's much more savoury. The extra edamame stops it feeling like a starchy starter, and you won't be looking for a nap before the adverts. It's not quite the fox's sweet treat, but I'd rather eat this for lunch and not need support getting out of the chair. If you insist on all the sugar, have pudding later and call it a draw.
The quantities and the method for this dish are in Authentic-ish Japanese, along with 48 more. It is not out yet. The swap kit is free in the meantime.