Soul Food · Authentic-ish Soul Food
frying pan Cornbread
203 kcal a serving, against 276 for the traditional version. That is 73 kcal off, or 26%, with 8.5g of protein. Serves 8. 45 minutes.
What the traditional version is
Traditional frying pan cornbread starts by heating a cast iron pan in the oven with several generous spoonfuls of bacon fat or lard. The batter is a blend of cornmeal, plain flour, buttermilk, eggs, baking powder, salt, and a dash of sugar - some even add a little melted butter. The batter's poured straight into the blazing fat, then baked until the top is golden and the bottom is crisp. Best eaten still warm, with more butter on top if you aren't being watched.
What changed, and what each change costs
40g lard for a light spray of olive oil and 15g butter in the pan
Lard or bacon fat is the first thing that hits your tongue in the classic, but it's all saturated fat you could frankly use elsewhere. A measured knob of butter gives most of the flavour, olive oil spray takes care of sticking, and that's enough to make the crust feel like something.
What it costs you. You'll miss the crunch at the bottom. The crust is more polite than proud, and you won't get that meaty whiff in the kitchen.
Buttermilk for 0% fat Greek yoghurt thinned with water
Buttermilk keeps things tangy and light, but Greek yoghurt jacks up the protein. You'll need to thin it with water or you'll end up with corncake, not cornbread.
What it costs you. The tang is less pronounced, but once you've slathered something on top, you won't care.
Whole eggs for a mix of one whole egg and three egg whites
Swapping out most of the yolk saves fat and bumps the protein. You won't notice a difference in colour or rise.
What it costs you. If you're after a really rich, custardy crumb, this will feel lighter, bordering on bouncy. Otherwise, no one will notice unless you tell them.
Leave out the sugar entirely
This is divisive, but most of the sugar in cornbread is to stop arguments between states. If you aren't in a sweet-cornbread household, it's not pulling its weight.
What it costs you. It's slightly more savoury. If you want it a bit sweet, add a tiny drizzle of honey at the table.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 276 | 203 |
| Protein | 7.4g | 8.5g |
| Fat | 11.8g | 4.6g |
| Saturated fat | 5g | 1.6g |
| Carbohydrate | 35g | 31.9g |
| Protein per 100 kcal | 2.7g | 4.2g |
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, eggs, milk.
The method is in the book
Is this the cornbread your gran made? Not quite. The first slice is genuinely decent though - still warm, with a bit of steam, and a good enough bottom crust to pass muster unless you're a cast iron fundamentalist. Is it worth the trade? For weeknights, absolutely. For Thanksgiving, maybe just make the original and don't let the relatives see the yoghurt tub.
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.