Jewish · Authentic-ish Jewish
Yemenite Chicken Soup
297 kcal a serving, against 521 for the traditional version. That is 224 kcal off, or 43%, with 43.9g of protein. Serves 6. 2 hours.
What the traditional version is
The original is as simple as it is satisfying: a whole chicken, complete with every scrap of skin and fat, simmered in water with chopped onion, whole potatoes, garlic and a big spoonful of hawaij - a Yemenite blend of turmeric, cumin, black pepper and cardamom. It bubbles for an hour or two, turning the broth deep yellow and letting the chicken fat rise and coat the top. The result is hearty, golden, rich and slightly peppery.
What changed, and what each change costs
Whole chicken with skin and fat swapped for skinless chicken breast and thigh on the bone
All the richness and depth of the original comes from the chicken skin and rendered fat, but that's where most of the calories are hiding. By using equal weight skinless breast and thigh, you keep the bones for flavour and get a marked boost in protein, but the golden fat is gone.
What it costs you. What you lose is the entire top layer of schmaltz that usually makes this soup comforting and slightly greasy in the most satisfying way. The broth tastes cleaner and a bit less hearty. If you grew up dodging the floating fat, you won't miss it. If you didn't, you might sulk.
Cut the potatoes in half and reduce the amount
Potatoes bring bulk, but they're not bringing a huge amount of nutrition here except for filling you up. Halving the amount and serving smaller pieces cuts back on carbs and lets you get more chicken per bowl.
What it costs you. You end up with a broth that's less starchy and filling. No one swoons over the potato, but if you're after that classic texture, you might want to sneak a few extra pieces back in.
Bumped up the hawaij spices
Without the fat, you lose some of the round flavour, so I give the turmeric and cumin a nudge. The soup keeps its golden colour and you notice the spice more up front.
What it costs you. There's a slight bitterness you don't get when the fat is there cushioning everything, but it's still recognisably Yemenite chicken soup.
Left out the finishing garnish of fresh coriander leaf
Not every household bothers with it, but it's often scattered on before serving. I've cut it here because most of the time, it ends up wilting on the side and hardly anyone notices.
What it costs you. A little less green at the table, but it's a small price and easily put back if you get withdrawal symptoms.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 521 | 297 |
| Protein | 35.3g | 43.9g |
| Fat | 33.6g | 7.2g |
| Saturated fat | 9.1g | 1.7g |
| Carbohydrate | 18.1g | 12.2g |
| Protein per 100 kcal | 6.8g | 14.8g |
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
Let's be blunt - the original's better if you're after nostalgia and a mouthful of shimmering golden fat. The first spoonful of the old-school stuff makes the coldest flat feel warmer. This version is trimmer, more modern, and full of chicken, but doesn't try to fool you it's the same thing. If you don't want to have to unbutton your trousers after soup, this one's safer. For a proper Shabbat throwback, you'll find me in my mum's kitchen pinching the top off with a spoon.
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.