Spanish · Authentic-ish Spanish
Carrilladas de Cerdo
523 kcal a serving, against 831 for the traditional version. That is 308 kcal off, or 37%, with 45.3g of protein. Serves 4. 3 hours 30 minutes.
What the traditional version is
The classic - pork cheeks, marbled with fat, slow-braised with onion, carrots, a head of garlic, bay, and plenty of red wine.
What changed, and what each change costs
Trimmed pork cheeks with visible fat removed
There's no way round it: pork cheek fat is where the silk comes from. But if you trim hard, you can keep most of the meat and lose a truckload of fat.
What it costs you. This isn't quite as luxurious. You lose that slippery, almost creamy finish, and the sauce feels a bit thinner. Still, the meat stays tender - the collagen inside each cheek does its job.
Olive oil slashed from 30g to 10g - just enough for browning
You're already starting with marbled meat, so you don't need much extra oil. With a non-stick pan and a bit of nerve, 10g does the trick.
What it costs you. You won't get quite the deep golden crust you'd get with a fat puddle, but it's enough to build some flavour before the braise gets going.
Skimmed braising liquid after cooking
A lot of fat floats to the top with untrimmed cheeks. Leaving it in is lovely but not, how to put it, light. Skimming it off is the one trick that works here.
What it costs you. The sauce sets a little thinner and never shines quite the same. It's a trade - less stickiness, but you can eat a proper portion and not need a chair nap.
Bread portion cut from 200g to 100g
Bread's traditional, but it's just a mop for the sauce. You don't need a half loaf per person unless you're actually on a vineyard lunch break.
What it costs you. If you're missing it, no one's stopping you from getting the rest from the kitchen. But try it with less - the sauce is strong enough to make each chunk count.
Lean pork fillet (tenderloin) added, half cheek half fillet
Cheeks are lovely, but to hold up the protein when you cut the fat, you need to pad it out. Lean pork fillet cooks up fork-tender in the same sauce and takes up the slack.
What it costs you. You lose a little of the all-cheek texture, but the fillet holds the sauce and turns out surprisingly well after a braise. Half and half means you don't lose the soul entirely.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 831 | 523 |
| Protein | 40.2g | 45.3g |
| Fat | 45.5g | 14.5g |
| Saturated fat | 14g | 4.2g |
| Carbohydrate | 40.2g | 27.8g |
| Protein per 100 kcal | 4.8g | 8.7g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Spanish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, sulphites.
The method is in the book
I'll tell you straight: trimming the cheeks and skimming the sauce gets you a leaner stew, but it's not the same thing you'd get in a backstreet Sevilla bar. The traditional version shines and clings to your lips; mine's more honest, still deep-flavoured, and you can eat it on a weeknight without undoing your trousers. Adding some pork fillet keeps the protein up and means you're not eating three fistfuls of fat per bowl. If you want pure luxury, go traditional. But if you want a proper plate of stew and to walk after, try this and see if you miss the shine.
The quantities and the method for this dish are in Authentic-ish Spanish, along with 57 more. It is not out yet. The swap kit is free in the meantime.