Thai · Authentic-ish Thai
Grilled Pork Salad
170 kcal a serving, against 256 for the traditional version. That is 86 kcal off, or 34%, with 24.1g of protein. Serves 4. 45 minutes.
What the traditional version is
Neck or collar of pork, marinated and grilled until the fat's bubbling and the edges are crisp. Rested, then sliced and tossed with fish sauce, lime juice, chilli flakes, shallots, mint, coriander, spring onions and a good handful of toasted, ground rice.
What changed, and what each change costs
Swap 350g pork neck for 400g pork tenderloin
Pork neck is juicy and forgiving, but the fat content is what keeps it lush. Pork tenderloin's almost all protein and no fat. It's not self-basting, so you'll need to pull it off the grill the second it's done.
What it costs you. The big loss is that melting, charred edge. Tenderloin won't go crisp, and you lose a lot of the smoky flavour that comes from rendering fat. On the upside, it's ridiculously high in protein and you can eat twice as much for the same calories.
Up the herbs and chilli flakes; add more mint, coriander, spring onions and chilli
Less pork flavour means you need a herb garden's worth of back-up. The heat and fragrance cover some of what's missing.
What it costs you. You get a burst of fresh, punchy flavour - it's greener, sharper, and less pork-dominated. Not subtle, but very much alive.
Reduce toasted rice from 20g to 12g
The rice powder gives crunch, but it's easy calories. Cut it a bit, keep the texture.
What it costs you. The crunch is dialled down. If you live for little gritty bits, you'll notice. If you don't, you'll barely miss it.
Cut sugar from 8g to 4g
You don't need much - it's there just to round out the dressing. Less sugar means the sour and salty can shout a bit more.
What it costs you. A little more tang, a little less mellow. The salad's brighter but slightly less rich.
Boost the acid and water for a juicier salad (add 10g more lime juice, up water to 30g)
Tenderloin dries quickly, so the dressing needs a bit more punch and lubrication to keep things juicy.
What it costs you. Makes the whole thing less sticky, more bright and wet. Not quite the clinging, glossy salad, but it goes down easy.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 256 | 170 |
| Protein | 17.1g | 24.1g |
| Fat | 16.1g | 4.1g |
| Saturated fat | 5.5g | 1.2g |
| Carbohydrate | 10.2g | 8.5g |
| Protein per 100 kcal | 6.7g | 14.2g |
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. fish.
The method is in the book
If you're expecting the smoky, sticky slabs of pork neck from a night market, you'll be let down. But if you want a sharp, fresh, herby plate you can eat by the mound, this hits the spot. The original's luscious fat is the first thing you lose, but you get a salad that's all crunch, acid and spice. It's not the classic, but it's quick, punchy and means you can actually move afterwards.
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.