Mexican · Authentic-ish Mexican
Esquites
207 kcal a serving, against 370 for the traditional version. That is 163 kcal off, or 44%, with 11.6g of protein. Serves 4. 20 minutes.
What the traditional version is
Fresh sweetcorn kernels fried in a heavy lump of butter until slightly charred, then tossed with massive spoonfuls of mayonnaise, crema or soured cream. It's finished with crumbled queso fresco, lime juice, fresh coriander and dried chilli flakes, then served warm in little paper cups.
What changed, and what each change costs
50g of butter and 100g of soured cream swapped for 150g of fat-free Greek yoghurt
Butter and soured cream are essentially pure fat. Dumping them entirely cuts the energy load massively while the Greek yoghurt steps in to provide a huge hit of dairy protein to fill the gap.
What it costs you. You lose the greasy, lip-smacking richness that makes street food so instantly gratifying. Yoghurt is sharper and less luxurious than cream or butter, so the sauce feels noticeably less slick. This is the first difference you'll spot, as the texture lacks that rich, tongue-coating magic.
100g of queso fresco reduced to 50g
Queso fresco is brilliant but it's still a fairly fatty cheese. Halving the quantity keeps the salty crumble on top of the corn without overloading the dish.
What it costs you. You get fewer cheesy bursts in every spoonful. You'll need to rely far more on the lime and the chilli flakes to keep your palate interested, because the dairy comfort factor is definitely lower.
What goes in it
The ingredients, without the quantities. The weights are what the figures below are computed from, and they are in the book.
- Sweetcorn
- Fat-free Greek yoghurt
- Queso fresco
- Garlic
- Lime juice
- Dried chilli flakes
- Fresh coriander
How it starts
- Heat a large, dry frying pan over a high heat until it's screaming hot.
- Throw the sweetcorn into the pan and spread it out into a single layer.
- Add the minced garlic and toast it for 1 minute until it smells fragrant.
The rest of the method, and every weight, is in Authentic-ish Mexican.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 370 | 207 |
| Protein | 11g | 11.6g |
| Fat | 24.8g | 6.2g |
| Saturated fat | 13.8g | 2.8g |
| Carbohydrate | 32.5g | 32.2g |
| Protein per 100 kcal | 3g | 5.6g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Mexican prints the exact database row used for each ingredient, so any number here can be checked. How every number is computed sets out the method.
Allergens. milk.
The method is in the book
This is a deeply satisfying bowl of food. So: a sharp and tangy vegetable side dish. A decadent street stall snack was never on the table once the fat came out. You get all the smoky char from the dry-fried corn and the aggressive punch of lime and chilli. The yoghurt binds it together well, even if it lacks the heavy mouthfeel of melted butter. It works brilliantly next to grilled chicken or fish. You'll miss the mayonnaise, but you won't miss the lethargy that follows it.
The quantities and the method for this dish are in Authentic-ish Mexican, along with 56 more. Buy the paperback
More from Authentic-ish Mexican
- Elote, 194 kcal a serving, 42% off
- Rajas con Crema, 173 kcal a serving, 52% off
- Calabacitas, 183 kcal a serving, 40% off
- Nopales, 111 kcal a serving, 59% off
- Chiles Rellenos, 310 kcal a serving, 61% off
- Papas con Chorizo, 376 kcal a serving, 45% off
Every Mexican dish and its calories · Every dish in the series