Soul Food · Authentic-ish Soul Food
Smothered Chicken
419 kcal a serving, against 980 for the traditional version. That is 561 kcal off, or 57%, with 48.1g of protein. Serves 4. 1 hour 15 minutes.
What the traditional version is
Traditionally, smothered chicken involves bone-in, skin-on chicken thighs dredged in seasoned flour, then fried until crisp and golden. The pan is deglazed with a little chicken stock before building a dark roux from the leftover chicken fat and more flour.
What changed, and what each change costs
Bone-in, skin-on chicken thighs for boneless, skinless thighs
Skin and bones make the gravy unctuous, and they spare the cook from overcooking. But skin is pure fat, and bones don't help your protein, only your bin man.
What it costs you. You'll miss the depth and succulence the skin brings. The meat can dry out if you aren't careful, so keep an eye and don't walk off looking for side dishes until it's simmering gently.
No flour dredge; just sear the bare chicken
That flour crust becomes a sponge for hot fat. Dropping it means losing both the oil-soaked coating and a hefty wallop of starch.
What it costs you. The gravy clings less, and you lose that sense of a battered edge melting into the sauce. You end up with less body and almost none of that nostalgic fried-chicken aroma.
Butter for a drizzle of olive oil, and halve it
Butter packs in extra flavour, but also fat you won't miss if you build a gravy in other ways. A bit of olive oil keeps the onions moving and browns the chicken just enough.
What it costs you. The sauce tastes cleaner but loses the rich, almost nutty undertone only butter and pan drippings bring. The first thing you'll notice if you eat them side by side.
Bump up the gravy with fat-free Greek yoghurt at the end
Yoghurt slips in more protein and a little creaminess without double cream or extra fat. You get body for the gravy, so it's not watery and sad.
What it costs you. There's a faint tang to the sauce, and it won't taste as plush as the proper stuff. But it does the job and nobody will call you out unless you serve it to your gran.
Extra chicken stock, less flour for the roux
The flour-thickened gravy is where most of the starch and calories hide. You can use less flour, let the gravy reduce a bit more, and just accept it isn't quite thick enough to stand a spoon in.
What it costs you. The gravy is a bit thinner and doesn't cling like cement. The first spoonful is comfort food, but by the last, you'll know it's not the original. Still, it tastes like gravy, and sometimes that's enough on a Tuesday.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 980 | 419 |
| Protein | 56.4g | 48.1g |
| Fat | 70g | 15.1g |
| Saturated fat | 20.5g | 3.5g |
| Carbohydrate | 28g | 20.3g |
| Protein per 100 kcal | 5.8g | 11.5g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk.
The method is in the book
You'll save a chunk of fat and starch, and you'll get more actual chicken for your troubles. The sauce is lighter, but the first thing you'll notice is what's not there - the deep, fried edge and thick, clingy gravy. But what you get is properly savoury, good over anything, and not a sad compromise. Make the original if you want to feel like you're cheating on your GP; make this when you want gravy on a Wednesday and trousers that still fit.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.