Thai · Authentic-ish Thai
Spicy Seafood Stir-fry
313 kcal a serving, against 441 for the traditional version. That is 128 kcal off, or 29%, with 29g of protein. Serves 4. 30 minutes.
What the traditional version is
Raw prawns, squid rings and fresh scallops, stir-fried rapidly in plenty of vegetable oil with thinly sliced garlic, red and green chillies, a dash of fish sauce, and a handful of fresh Thai basil. Served with hot jasmine rice and a wedge of lime. The heat comes partly from the chillies and partly from the garlic fried almost to golden.
What changed, and what each change costs
40g vegetable oil down to 8g
This is where nearly all the richness and sizzle come from. With just enough oil to slick the pan, you have to keep things moving. The garlic and chillies sweat and soften, but never quite fry - which means you get less of that nutty punch.
What it costs you. You lose the crackling, smoky edge and the shine on the seafood. It doesn't caramelise the same way. You don't need a kitchen extractor running at full throttle, though, and the final plate feels a lot less greasy.
Bump prawns and squid each to 250g, and take scallops down to 60g
Scallops are the priciest bit and not exactly protein bombs per calorie. Prawns and squid are lean, quick and make up the bulk without breaking the bank or the protein count.
What it costs you. You miss out a bit on that scallop sweetness - the first mouthful is more about prawn and squid now. Most people won't complain if they're not die-hard scallop fans.
Use 30g extra basil and up the garlic and chillies
If you're cutting oil, you need something fresh and bossy to fill the gap. Basil, with its strong aroma, does the job. More garlic and chilli add brightness so it doesn't taste flat.
What it costs you. The result is greener, sharper, and a touch more herbaceous than the original. It won't have the same mellow warmth, but there's plenty of punch.
Drop rice from 240g to 160g
Rice is a filler and soaks up sauces, but it's not doing much for your protein. Cut it back, and you still have enough to catch the juices, but without loading up on starch.
What it costs you. The plate looks a bit meaner if you're used to a mountain of rice. The seafood stands out more, though - call it an upgrade if you're feeling generous.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 441 | 313 |
| Protein | 27.4g | 29g |
| Fat | 11.6g | 3.7g |
| Saturated fat | 1.7g | 0.7g |
| Carbohydrate | 54.7g | 39.5g |
| Protein per 100 kcal | 6.2g | 9.3g |
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. crustaceans, molluscs, fish.
The method is in the book
The oil is the first thing you'll notice is missing. No clouds of smoke, and the garlic never quite gets that fried kick. What you get instead is a fresher, greener stir-fry that's all about the seafood and basil. It's not what you'd get at a Bangkok roadside - but there's enough there to scratch the itch without needing to wipe down the stove 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.