Southern · Authentic-ish Southern
Chicken Fricassee
492 kcal a serving, against 928 for the traditional version. That is 436 kcal off, or 47%, with 60.8g of protein. Serves 4. 1 hour 20 minutes.
What the traditional version is
In the usual recipe, you take a whole chicken and joint it, then brown the pieces in about 70g of vegetable oil until everything is golden. You take out the chicken, add 60g plain flour to the hot fat and cook it to a nut brown to get that velvety sauce base. Then in go onions, carrots, celery, garlic, and about a litre of chicken stock, with the chicken going back in to simmer.
What changed, and what each change costs
Ditch the 70g oil from browning and the 60g fat in the roux
This is where the classic soaks up most of its calories. Browning chicken in its own skin and adding oil is lovely, but you're basically deep-frying at this point. You'll miss the glossy finish, but you won't miss having to mop the grease off your chin.
What it costs you. The sauce isn't silk - more like a smart everyday shirt than a ballgown. Still coats a potato well.
Skin-on chicken thighs to skinless thighs and a touch of breast
Skin is there for two reasons: flavour and insulation. But skinless thighs and breast together give a nice balance of taste and lean protein. Use a bit more chicken, since you're losing the fat weight.
What it costs you. You lose that sticky, slightly fatty stew, and the chicken texture isn't quite as lush. Still tastes of actual chicken.
Fat-based roux to dry-toasted flour
Toasting flour in a dry frying pan gives you colour and a hint of that nuttiness, but never the richness of a proper roux. It bumps up protein per bite, since you can use a bit more chicken in the bargain.
What it costs you. The sauce comes out smooth but honest - no one's fooled into thinking you've used butter.
Double cream swapped for fat-free Greek yoghurt
Bit of a cheat, but Greek yoghurt stirs in at the end for tang and body without the cream's calorie crash. Use it off the heat so it doesn't split.
What it costs you. You miss that velvet finish and the rich aftertaste, but the yoghurt brings a nice sharpness. It isn't cream, it's lighter and livelier.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 928 | 492 |
| Protein | 47.1g | 60.8g |
| Fat | 67.3g | 12.1g |
| Saturated fat | 19.1g | 3.1g |
| Carbohydrate | 31.6g | 31.6g |
| Protein per 100 kcal | 5.1g | 12.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Southern prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk, celery.
The method is in the book
You lose that proper French gloss and a fair whack of richness, trading it for a sauce that's lighter, homelier, and a good deal more honest about what it is. The toasted flour is the best trick for saving face - the first time you make it, you'll think it's a poor swap, but on the third you won't miss the oil as much. The yoghurt is surprisingly good in place of cream, but you can't lie to yourself: if you want silk and fat, the classic still wins. If you want something you can eat for lunch and still face the afternoon, this is your bird.
The quantities and the method for this dish are in Authentic-ish Southern, along with 50 more. It is not out yet. The swap kit is free in the meantime.