Soul Food · Authentic-ish Soul Food
Cabbage and Sausage
202 kcal a serving, against 354 for the traditional version. That is 152 kcal off, or 43%, with 14.5g of protein. Serves 6. 40 minutes.
What the traditional version is
The usual way is to slice up a proper smoked pork sausage - think andouille or kielbasa - fry it till the edges crisp and the fat runs, then chuck in half a head of cabbage, some onion, and a little more pork fat for luck. You sizzle the lot together until the cabbage is wilted and glossy, and serve it up on its own or with cornbread.
What changed, and what each change costs
Smoked pork sausage for reduced-fat chicken sausage
Proper pork sausage brings both the flavour and all the fat. Using reduced-fat chicken sausage drops a lot of the grease, and you'll still get the protein, but with much less regret when you stand up.
What it costs you. You'll lose that distinct smoky, porky taste and the sausage won't crisp quite the same. If your chicken sausage is bland, the dish will be too - pick one with a bit of seasoning if you can.
Frying everything in 45g vegetable oil for a quick spray of olive oil and simmering in chicken stock
The original's glory is cabbage fried in pork fat, but most of that ends up in your waistline. I start the sausage in a pan with a quick mist of oil for browning, then use chicken stock to steam it all down. You still get soft cabbage, just not the slick.
What it costs you. You'll miss the glossy finish and some of the rich depth. If you want that texture, you'll need to eat the original (and possibly schedule a nap).
Just cabbage for cabbage with extra onions and garlic
With the fat mostly gone, you need more punch elsewhere. A fistful of onion and garlic helps keep it lively, since no one dreams about boiled cabbage.
What it costs you. You get a stronger allium hit. If you loathe onion or garlic, you're out of luck here.
No stock in the pan for chicken stock as cooking liquid
Frying gives you flavour, but steaming with stock adds savoury depth and helps the cabbage soften without drying out.
What it costs you. It won't taste quite as decadent, but you'll get a proper dish, not a sad pile of steamed veg.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 354 | 202 |
| Protein | 11.4g | 14.5g |
| Fat | 26.5g | 6.1g |
| Saturated fat | 7.9g | 1.9g |
| Carbohydrate | 20g | 25g |
| Protein per 100 kcal | 3.2g | 7.1g |
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, celery.
The method is in the book
What you have is a much less greasy dinner where you can fill your plate and not need a lie-down after. The sausage makes it feel like more than just a mountain of cabbage, although the hardcore pork fans will notice the swap. Chicken sausage isn't pork, but the third bowl in, you might not care, because you've stopped feeling sluggish and started enjoying cabbage on a weeknight. Add a hunk of rye bread if you want - the dish won't mind.
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.