Soul Food · Authentic-ish Soul Food
Neck Bones
588 kcal a serving, against 729 for the traditional version. That is 141 kcal off, or 19%, with 51.6g of protein. Serves 4. 2 hours 30 minutes.
What the traditional version is
The classic: big hunks of pork neck bones, seasoned, dropped in a pot with onion, and simmered for hours until the meat nearly falls off and the broth turns milky.
What changed, and what each change costs
Untrimmed neck bones for trimmed neck bones (excess fat removed as much as possible before cooking)
There's no lean neck bone, but you can attack the slabs of fat on the outside with a knife. The more you take off, the more you lose of the original character, but at least you're not braising a fat cap for hours.
What it costs you. You'll spend 20 minutes hacking off what feels like half the meat. Once cooked, the dish is noticeably less sticky and the broth is thinner. The flavour's still there, but it's a less decadent experience - closer to honest pork stew than the classic neck bone mess.
Chill the broth after cooking and skim off the fat before serving
If you let the pot cool right down, a thick layer of fat rises and solidifies on top. Skimming it means you're not drinking half a mugful of liquid pork fat with each bowl. It's the most obvious way to cut down the grease.
What it costs you. You lose the shiny, mouth-coating finish the broth should have. It goes from rich to plain in a way that's hard to ignore. Great for your washing up, though - less sticky fingers all round.
Add a little lean pork loin to bump up the meat content
Trimming that neck bone means you've got very little left but bone and a mood. A bit of pork loin bulks out the edible meat without adding the fat back in.
What it costs you. Loin is never as juicy, no matter how gentle you are. The pieces will be tender but on the dry side compared to neck. If anyone asks where the wobble went, just blame the butcher.
Cut the simmer time to 90 minutes
Less simmering means less fat melts out, so what's left in the pot is a higher proportion of actual meat. The downside is the texture stays a bit chewier - no 'falls off the bone' moment.
What it costs you. This isn't one for the purists. The broth is light, the meat is firmer, and if you want the full sticky, gelatinous vibe. make the original and wear an apron.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 729 | 588 |
| Protein | 52.2g | 51.6g |
| Fat | 54.1g | 38.9g |
| Saturated fat | 18.8g | 13.3g |
| Carbohydrate | 4.8g | 4.8g |
| Protein per 100 kcal | 7.2g | 8.8g |
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.
The method is in the book
If you're here, you probably miss neck bones and want an excuse to chase that taste without all the regret. This version dodges half the fat and sneaks in a little lean meat, but you'll know in your bones - no pun intended - that the soul of the dish is in all that sticky gelatin and slow-cooked fat. The first mouthful tells you the truth: it isn't neck bones as you remember, it's pork stew for a weeknight with a whiff of nostalgia. Sometimes, doing your best isn't enough, but at least you won't need a nap afterwards.
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.