Japanese · Authentic-ish Japanese
Sukiyaki
494 kcal a serving, against 649 for the traditional version. That is 155 kcal off, or 24%, with 47.6g of protein. Serves 4. .
What the traditional version is
Thin-sliced fatty beef is seared in a hot pan at the table, then simmered gently in a broth of soy sauce, mirin, sake and a shocking amount of sugar. Tofu, leeks, mushrooms, konnyaku noodles and Chinese leaf are added, cooked together, and everything is dunked in raw beaten egg right before eating. Fatty beef is the star, and it brings a richness the broth can't fake.
What changed, and what each change costs
Beef belly swapped for lean sirloin
Sirloin gives you beef that's still tender when sliced thin, but without the ribbons of fat lacing every piece. It brings more protein and less fat, which is the only way you're going to come out ahead.
What it costs you. You lose the luxurious mouthfeel and some of the 'melting' effect. Lean beef doesn't swan about in the broth - it cooks fast and goes from perfect to cardboard in seconds. You've got to eat it as soon as it's cooked, or else.
Sugar cut to a quarter
80 grams is practically toffee as it boils down. 40's generous, but 20 does the job of sweetening the broth and letting the mirin speak. The broth is a bit more adult if you stop short of syrup.
What it costs you. The sauce loses its sticky-lips depth. It's less of a treat for your dentist, but also less of a syrup bath - the trade-off is clear in every bite.
Broth upped with extra soy sauce and mirin
When you yank out the sugar, the broth feels thin. Using a splash more soy and mirin means the sauce stays punchy. You get comforting salt and a gentle sweetness, rather than a tidal wave of treacle.
What it costs you. It's not as glossy or thick. The vegetables and beef don't glaze as much, and the broth drinks more like a soup than a sauce.
Tofu, vegetables and shirataki kept the same
You can trim a gram or two if you really want, but they're all low in anything dodgy, full of useful things, and a bowl without them is just a beef stir-fry.
What it costs you. Nothing lost. They're honest, filling and practically guilt-proof, but don't upstage the beef.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 649 | 494 |
| Protein | 42.6g | 47.6g |
| Fat | 30.7g | 15.9g |
| Saturated fat | 10.1g | 3.9g |
| Carbohydrate | 44.2g | 31.5g |
| Protein per 100 kcal | 6.6g | 9.6g |
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. eggs, gluten, soybeans.
The method is in the book
Sukiyaki with lean beef is like hiring a bouncer for a tea party - it's all control, no excess. There's loads more protein to show for it, but you do lose some of the swoony, buttery luxury of real sukiyaki beef. The sugar cut makes it taste, well, grown-up: no more licking sticky lips, but the broth is still rich enough to coat things properly. Sirloin holds up, but treat it with respect or you'll be chewing for ages. If you want the original back, book a plane ticket - or just don't invite Danny to your next New Year's.
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.