Thai · Authentic-ish Thai
Crispy Pork Belly (Moo Krob)
297 kcal a serving, against 741 for the traditional version. That is 444 kcal off, or 60%, with 35.1g of protein. Serves 4. .
What the traditional version is
Thick-cut slab of pork belly, skin-on, first simmered in salted water and vinegar to soften. The slab is dried out (ideally overnight), then deep-fried in vegetable oil at high heat until the skin blisters, puffs and turns crunchy. Sliced and served with a sweet, sharp chilli dip or with rice. The meat stays tender and juicy under a shattering mountain of crackling.
What changed, and what each change costs
800g pork belly down to 700g lean pork shoulder, skin off
The original is basically a giant pork scratching with a bit of meat hiding underneath. Switch to lean shoulder, and you're cutting out most of the fat, but you're also saying goodbye to the crackling - you can't fake that with anything less than a belly.
What it costs you. What you save in fat you lose in texture. No crackling, but the pork is still juicy if you don't overcook it. It's now a proper meaty roast, not a chewy bar snack.
Deep-frying switched to oven roasting
Deep-frying's there to whip up the skin and render the fat. With no skin, you can roast instead. The spices have to do more of the heavy lifting, so you get more flavour out of less oil.
What it costs you. It comes out much drier, so don't expect that melting, glistening slab. But it's pork you can eat for dinner, not just after six pints.
Add a dry rub of garlic, white pepper, coriander seed and a dash of soy sauce
Lean meat needs help. The rub brings the aroma and the whack of umami that is usually drowned out by fat.
What it costs you. You get a crust, at least, if not a true crackling. The pork's punchier, and you might even want seconds, which is more than most people say after three bites of belly.
Oil drops from 100g to 10g, used for the rub
No point trying to drown a dry joint in oil - you just need enough to carry the spices.
What it costs you. You won't get the fried aroma, but at least you're not left with a pan full of mystery fat.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 741 | 297 |
| Protein | 38.2g | 35.1g |
| Fat | 65.4g | 15.3g |
| Saturated fat | 17.7g | 4.7g |
| Carbohydrate | 0g | 3g |
| Protein per 100 kcal | 5.2g | 11.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Thai prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, soybeans.
The method is in the book
Let's be honest, it isn't crispy pork belly, it's spicy roast pork. If you dream about the sound of crackling shattering under your fork, you'll notice what's missing immediately. On the other hand, your arteries will thank you and so will anyone who actually wants a meal, not just a plate of fat and crunch with a hint of protein lurking somewhere underneath. It's a decent fix if you're desperate, though the day someone walks into a pub and asks for this instead of the real thing, I'll eat my apron.
The quantities and the method for this dish are in Authentic-ish Thai, along with 50 more. It is not out yet. The swap kit is free in the meantime.