Jewish · Authentic-ish Jewish
Roast Chicken
312 kcal a serving, against 517 for the traditional version. That is 205 kcal off, or 40%, with 53.2g of protein. Serves 4. 2 hours.
What the traditional version is
One whole chicken, skin-on, rubbed all over and under the skin with schmaltz (rendered chicken fat) and garlic, then roasted hot and basted with its own fat till the skin is crisp and blistered. Served carved, with juices poured over and a good handful of roast potatoes alongside for anyone with sense.
What changed, and what each change costs
Chicken thigh, skin-on, switched for chicken breast and thigh, both skinless
White meat is far leaner and pulling the skin off saves masses of fat for basically the same amount of actual chicken. You'll get more protein by weight, fewer calories per bite, and less time spent worrying about heart health.
What it costs you. You lose the skin's entire reason for being. No crispy top, no self-basting. The breast cooks faster and dries out if you look at it for too long. Don't expect it to be as succulent. It isn't roasted chicken, it's naked chicken with no secrets.
The schmaltz or oil for a dry salt rub
Dry brining with salt for an hour or two gives the surface some bite and helps with juiciness, even if it can't do what a hot fat bath does.
What it costs you. You keep a little of that seasoned surface, but not the mahogany crackle of the original. Less richness, more honesty.
Garlic up from 15g to 25g
With less fat to carry the flavour, I just double the garlic and try not to miss the schmaltz too badly.
What it costs you. It's much more garlicky, obviously. If you're not a fan, you might need to tell people ahead of time. I quite like it this way, as long as you don't eat it before a work meeting.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 517 | 312 |
| Protein | 33.4g | 53.2g |
| Fat | 40.8g | 8.5g |
| Saturated fat | 10g | 2.1g |
| Carbohydrate | 2.2g | 2.5g |
| Protein per 100 kcal | 6.5g | 17g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
The method is in the book
There's no pretending: the original is better. The joy is in the crackling skin and golden fat. The version here is honest, high in protein, but about as decadent as a school canteen tray. If you want comfort from a Friday night chicken, invite yourself to someone else's house. If you want plenty of lean meat with the same Friday night smell, this will do the job. The third consolation is, you can eat far more of it and not need a nap.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.