Korean · Authentic-ish Korean
Dubu Buchim
260 kcal a serving, against 330 for the traditional version. That is 70 kcal off, or 21%, with 26.8g of protein. Serves 4. 25 minutes.
What the traditional version is
Firm tofu, cut thick, dried off, then shallow-fried in a few millimetres of oil in the frying pan until deep gold on both sides. Served warm or at room temperature, with a dressing of soy sauce, a splash of sesame oil, chopped spring onion, toasted sesame seeds and a little gochugaru.
What changed, and what each change costs
Shallow frying in 50g of oil swapped for brushing with 8g
Tofu's basically a sponge, so a shallow-fry soaks up oil whether you want it or not. Using just enough oil to slick the pan gets rid of most of the fat, even if it means losing most of that crunchy crust.
What it costs you. You'll never get the proper shattering edge you get in the traditional version. There's a golden side, but it doesn't stay crisp for long.
Tofu up from 500g to 600g
With less fat, the protein's carrying the satiety. More tofu means more of what actually fills you up.
What it costs you. Truthfully, it does taste a little plainer. The crust is the first casualty, but with the punchy dressing, it isn't sad - just different.
Sesame oil down from 10g in the dressing to 5g
Pure aroma - most home cooks overdo it. Five grams is enough scent without tipping the balance, and it's a fast way to drop calories.
What it costs you. The whole plate smells a bit less toasty, but you won't miss it once you actually eat.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 330 | 260 |
| Protein | 22.5g | 26.8g |
| Fat | 26.7g | 17.1g |
| Saturated fat | 3.7g | 2.4g |
| Carbohydrate | 5g | 5.7g |
| Protein per 100 kcal | 6.8g | 10.3g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Korean 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
You can try every trick to crisp up tofu without a proper fry and none quite get there. The non-stick, the measured brushing, the bit of patience - they get you golden, just not crunchy. Still, if you want most of the eating experience for less oil, this does the job. Eat it as soon as you can for the best texture, and don't apologise for what it isn't.
The quantities and the method for this dish are in Authentic-ish Korean, along with 51 more. It is not out yet. The swap kit is free in the meantime.