Japanese · Authentic-ish Japanese
Gyoza
256 kcal a serving, against 343 for the traditional version. That is 87 kcal off, or 25%, with 16.1g of protein. Serves 6. .
What the traditional version is
Classic gyoza are made by mixing fatty minced pork, finely chopped cabbage, spring onions, ginger and garlic, then wrapping spoonfuls in wheat skins. You pleat them, fry in oil until the base turns crisp, add a splash of water, and clamp on the lid to steam until soft and golden-bottomed. Serve with soy and vinegar for dipping.
What changed, and what each change costs
Fatty pork swapped for extra-lean pork mince
Lean pork mince brings far more protein, less fat, and less of that slipperiness that coats your mouth. The flavour's still good if you season it well.
What it costs you. You lose some of the juiciness and almost none of the taste, but the filling is less rich. You might find it a touch drier, so don't overcook it.
Double the cabbage in the filling
Cabbage soaks up flavour, keeps things moist and bulks out the meat, so you get more volume for fewer calories. Plus it's cheap and you won't even notice the extra after all the chopping.
What it costs you. The filling is lighter and less porky. If you measure by the squeal, it's a downgrade, but you still get plenty of flavour and a bit more crunch.
Trimmed the oil to barely coat the pan, and used a non-stick frying pan
The non-stick does most of the heavy lifting, so you don't need a river of oil. You keep the golden bottom, lose the grease, and save some washing up too.
What it costs you. You don't get as much of that glorious, lacy, crackling base. It's still crisp, but it's not as brittle as the proper thing.
Sesame oil halved
Sesame oil gives a nutty kick but it's pure fat. Using less is the only grown-up thing I did here.
What it costs you. The aroma's dialled down. You'll probably notice. Add a dash more if no one's watching.
Gyoza wrappers unchanged
If I start fiddling with the wrappers, we're into chewier, denser territory, and no one's come here for steamed protein balls.
What it costs you. It's still wheat flour, still thin, still right. The savings are all in the filling.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 343 | 256 |
| Protein | 13.8g | 16.1g |
| Fat | 16.5g | 5.4g |
| Saturated fat | 4.1g | 1.2g |
| Carbohydrate | 34g | 35.8g |
| Protein per 100 kcal | 4g | 6.3g |
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. gluten, soybeans, sesame.
The method is in the book
These are recognisably gyoza and that's no small feat. The lean pork keeps them lighter and you can eat twice as many before you get dumpling regret. If you're after that melty, juicy, fatty bite, this isn't it, it's clean, crisp and easy on your conscience. The first thing you'll notice is the extra crunch from cabbage and the lack of that puddle of oil on your plate. But they're fresh, they snap, and they disappear at a similar speed. If I wanted diet food, I'd steam them all the way - but I don't, and neither should you.
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.