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130
kcal
10g
Protein
6g
Carbs
8g
Fat
แหล่งข้อมูล: ThaiCalorie
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เกี่ยวกับ Gaeng Keow Wan Gai

Green curry with chicken, eggplant, and coconut milk

How to Make Gaeng Keow Wan Gai (Traditional & Healthy Version)

เตรียม: 15 นาที
ปรุง: 20 นาที
2 ที่
ปานกลาง

Gaeng Keow Wan Gai, also known as Thai Green Curry Chicken, is a beloved dish from Thailand, celebrated for its vibrant flavors and aromatic herbs. This curry originates from central Thailand and is distinguished by its radiant green color, which comes from fresh green chilies and fragrant Thai basil. The blend of coconut milk, tender chicken, and crisp vegetables creates a harmonious balance of creamy, spicy, and sweet, making it a staple in Thai cuisine. Thai Green Curry is often enjoyed at family gatherings and festive occasions, reflecting the warmth and hospitality of Thai culture. Its rich taste appeals to both locals and visitors, and its versatility allows it to be served with rice or rice noodles. The authentic recipe uses fresh ingredients and homemade green curry paste, offering a wholesome meal that is both satisfying and nutritious. Choosing a health-conscious approach, this version of Gaeng Keow Wan Gai uses lean chicken breast, light coconut milk, and plenty of vegetables, ensuring you get a dish that is lower in calories but high in flavor.

เหมาะกับผู้เป็นเบาหวาน เหมาะกับการคุมน้ำหนัก เหมาะสำหรับเด็ก ปรับเป็นวีแกนได้

วัตถุดิบ(สำหรับ 1 bowl with rice (typical Thai portion))

  • 200g Chicken breast (Gai)
  • 2 tablespoons Thai green curry paste (Nam Prik Gaeng Keow Wan)
  • 1 cup Light coconut milk (Kati)
  • 4 small Thai eggplant (Ma-keua Phuang)
  • 1/2 cup Bamboo shoots (No Mai)
  • 1 tablespoon Fish sauce (Nam Pla)
  • 1 teaspoon Palm sugar (Nam Tan Piak)
  • 1/2 cup Thai basil leaves (Bai Horapha)
  • 1 Red chili (sliced) (for garnish) - ไม่จำเป็น
  • 1 teaspoon Vegetable oil (for sautéing)

วิธีทำ

  1. 1

    Heat vegetable oil in a wok or deep pan over medium heat. Add Thai green curry paste and sauté until aromatic.

    5 minutes

    Stir constantly to avoid burning the paste.

  2. 2

    Add chicken breast slices and cook until they start to turn white.

    4 minutes

    Cut chicken thinly for quicker cooking and tender texture.

  3. 3

    Pour in light coconut milk, stirring to mix well with the curry paste and chicken.

    3 minutes

    Use light coconut milk to reduce calories while keeping creaminess.

  4. 4

    Add Thai eggplant and bamboo shoots. Simmer until vegetables are tender.

    5 minutes

    Cover the pan for even cooking.

ทำไมเมนูนี้จึงดีต่อสุขภาพ

This healthy Thai Green Curry recipe is a great choice for calorie-conscious individuals. The use of lean chicken, light coconut milk, and nutrient-dense vegetables maximizes protein and fiber while minimizing unhealthy fats. Homemade curry paste ensures no added preservatives, making this dish clean and wholesome. It’s filling, low in sugar, and balanced for a well-rounded meal.

Gaeng Keow Wan Gai is rich in lean protein from chicken, with healthy fats from coconut milk. The vegetables provide fiber, vitamins A and C, and minerals like potassium. Thai basil and green curry paste add antioxidants and anti-inflammatory compounds. Using light coconut milk reduces saturated fat, making this curry suitable for health-conscious eaters. Fish sauce adds flavor without excess calories.

เคล็ดลับ

  • 💡Tip 1: Use homemade green curry paste for authentic flavor and freshness.
  • 💡Tip 2: Light coconut milk keeps the curry creamy but reduces calories.
  • 💡Tip 3: Add Thai basil at the end to preserve its delicate aroma.

การเก็บรักษาและการเสิร์ฟ

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water to maintain creaminess.

เหมาะสำหรับเสิร์ฟ: Lunch

ข้อมูลโภชนาการ

สารอาหารต่อ 100 กรัม
พลังงาน130.0 kcal
โปรตีน10.0 g
คาร์โบไฮเดรต6.0 g
ไขมันทั้งหมด8.0 g
ไฟเบอร์1.0 g

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