Japanese · Authentic-ish Japanese
Kinpira Gobo
100 kcal a serving, against 157 for the traditional version. That is 57 kcal off, or 36%, with 4.2g of protein. Serves 4. .
What the traditional version is
Burdock root is julienned with carrot, then both go into a hot frying pan with a lavish pour of sesame oil. They're stir-fried until just tender, then seasoned with soy sauce, a spoonful of sugar, and a hint of dried chilli. Once sticky and glossy, it's finished off with a sprinkle of sesame seeds.
What changed, and what each change costs
Sesame oil slashed to a teaspoon, topped up with water
The original is half oil by volume. I use just enough sesame oil to carry the flavour and let water do the heavy lifting for softening the veg.
What it costs you. You lose that clingy glaze and the deep roasted flavour. It's lighter, and nobody's going to sniff your kitchen and ask for a bowl.
Sugar cut by two-thirds
Sugar gives you that glossy stickiness, but you can drop most of it and still get a hint of sweetness. The soy is still doing the heavy lifting.
What it costs you. The finish isn't quite lacquered, and the sweetness is a subtle nod instead of a punch in the mouth. If you want it shiny, you know what to do.
Crunchy, toasted edamame for extra protein
Kinpira is all about fibre and not much else. I throw in toasted edamame for a bit of bulk and to sneak in the protein. It bulks out lunchboxes and means you aren't starving by four.
What it costs you. Purists will howl. Edamame is not traditional. If you care, just leave them out, but accept you'll be eating a heap of carrot strips and not much else.
Sesame seeds cut in half
They're there for crunch and a bit of nutty taste, but six grams does the trick. Besides, sesame seeds are half oil by nature.
What it costs you. Nobody's counting sesame seeds but me. If you miss the pile, sprinkle a couple more and don't complain.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 157 | 100 |
| Protein | 2.3g | 4.2g |
| Fat | 9.7g | 3.1g |
| Saturated fat | 1.4g | 0.3g |
| Carbohydrate | 17g | 15.4g |
| Protein per 100 kcal | 1.4g | 4.2g |
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, sesame, soybeans.
The method is in the book
Kinpira is never the star, but this version is properly light and you can eat a bowlful without feeling like you're greasing your arteries. The edamame makes it less of a tooth-flossing exercise and actually gives you something to chew on. Purists will say it isn't kinpira, it's a stir-fry with ideas above its station. They're right - but if you want the deep, glossy, sticky restaurant version, go out and buy it. You haven't lost everything: it's still crunchy, earthy and vaguely healthy. At least now you-ll actually feel fed.
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.