ไก่ย่าง

ไก่ย่าง

ย่างไทย

185
kcal
22g
Protein
3g
Carbs
9g
Fat
แหล่งข้อมูล: ThaiCalorie
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เกี่ยวกับ Gai Yang

Isaan-style grilled chicken with sweet chili sauce

How to Make Gai Yang (Traditional & Healthy Version)

เตรียม: 15 นาที
ปรุง: 20 นาที
2 ที่
ปานกลาง

Gai Yang, also known as Thai Grilled Chicken, is a beloved street food originating from the northeastern region of Thailand, known as Isaan. This dish is renowned for its aromatic blend of lemongrass, garlic, and coriander root, which imparts a unique flavor profile that is both savory and slightly sweet. Marinated with traditional Thai herbs and spices, Gai Yang is then grilled over charcoal, giving it a smoky aroma and juicy tenderness that is hard to resist. Traditionally enjoyed with sticky rice and spicy papaya salad, Gai Yang is a staple at family gatherings, outdoor markets, and festive celebrations across Thailand. Its balance of fresh herbs and lean protein makes it a popular choice for health-conscious eaters. The marinade not only infuses the chicken with complex flavors but also helps keep the meat moist without the need for heavy oils or fats. Gai Yang is a testament to Thailand’s culinary philosophy of combining simple, wholesome ingredients to create dishes that are both nourishing and flavorful.

เหมาะกับผู้เป็นเบาหวาน เหมาะกับการคุมน้ำหนัก เหมาะสำหรับเด็ก
สารก่อภูมิแพ้: soy, fish

วัตถุดิบ(สำหรับ Half grilled chicken or 2 chicken legs per serving)

  • 2 pieces Chicken legs (skinless) (Gai = chicken)
  • 2 stalks Lemongrass stalks (finely chopped)
  • 2 roots Coriander root (or substitute with stems if unavailable)
  • 4 cloves Garlic cloves (crushed)
  • 1/2 teaspoon White pepper
  • 1 tablespoon Fish sauce (Nam Pla)
  • 1 tablespoon Light soy sauce
  • 1 teaspoon Palm sugar (or brown sugar)
  • 1 teaspoon Ground coriander seeds
  • 1 teaspoon Vegetable oil (for grilling)
  • 1 tablespoon Fresh lime juice (optional, for serving) - ไม่จำเป็น

วิธีทำ

  1. 1

    Prepare the marinade by blending lemongrass, coriander root, garlic, white pepper, fish sauce, soy sauce, palm sugar, and ground coriander seeds into a coarse paste.

    5 minutes

    Use a mortar and pestle for authentic texture, or a food processor for convenience.

  2. 2

    Rub the marinade thoroughly over the chicken legs, ensuring every part is well coated. Let the chicken marinate for at least 30 minutes, or up to 2 hours for deeper flavor.

    5 minutes (plus marinating time)

    For best results, marinate overnight in the refrigerator.

  3. 3

    Preheat your grill or grill pan over medium heat. Lightly brush the grill with vegetable oil to prevent sticking.

    5 minutes

    If using charcoal, let the coals burn down until covered with white ash for steady heat.

  4. 4

    Grill the chicken legs for 10-12 minutes on each side, basting occasionally with leftover marinade. Cook until the meat is cooked through and has a golden, slightly charred exterior.

    20 minutes

    Use a meat thermometer; the internal temperature should reach 75°C (165°F).

ทำไมเมนูนี้จึงดีต่อสุขภาพ

This healthy Thai grilled chicken recipe is naturally low in saturated fat and high in protein, making it a great fit for weight management and muscle maintenance. Marinating with herbs and grilling rather than deep-frying helps retain nutrients while avoiding unnecessary calories. The use of fresh, whole ingredients ensures you get a wholesome, balanced meal with every bite.

Gai Yang is a nutrient-dense dish featuring lean protein from chicken and a medley of fresh herbs that provide antioxidants and essential vitamins. Lemongrass and coriander root add vitamin C and anti-inflammatory properties, while garlic supports heart health. The minimal use of oil and sugar keeps the fat and calorie content relatively low, making it suitable for those on calorie-controlled diets. The spices not only add flavor but also offer digestive and immune-boosting benefits.

เคล็ดลับ

  • 💡Tip 1: Use fresh coriander root for the most authentic flavor.
  • 💡Tip 2: Marinate the chicken overnight for maximum tenderness and taste.
  • 💡Tip 3: Grill over charcoal for a smoky, street-food style aroma.

การเก็บรักษาและการเสิร์ฟ

Store leftover Gai Yang in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or oven to retain moisture. Avoid freezing as it can dry out the chicken.

เหมาะสำหรับเสิร์ฟ: Lunch

ข้อมูลโภชนาการ

สารอาหารต่อ 100 กรัม
พลังงาน185.0 kcal
โปรตีน22.0 g
คาร์โบไฮเดรต3.0 g
ไขมันทั้งหมด9.0 g
ไฟเบอร์0.0 g

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