Grilled Chicken Breast
อาหารกลางวัน • ไทย
How to Make Thai Grilled Chicken Breast (Traditional & Healthy Version)
Thai Grilled Chicken Breast, known locally as 'Gai Yang', is a beloved dish in Thailand, enjoyed from bustling street markets to family kitchens. This dish captures the essence of Thai cuisine with its harmonious blend of aromatic herbs, zesty citrus, and savory spices. Traditionally, Gai Yang is prepared with a flavorful marinade that infuses the chicken with lemongrass, garlic, cilantro root, and fish sauce, creating a mouthwatering aroma as it grills over charcoal. Its juicy, charred exterior and tender, succulent interior make it a favorite lunch option, often served with sticky rice and fresh vegetables. What sets Thai Grilled Chicken Breast apart is its simplicity and vibrant taste, making it a staple for health-conscious eaters. The marinade not only tenderizes the chicken but also adds depth of flavor without excess calories or unhealthy fats. This dish is perfect for those seeking a high-protein, low-carb meal packed with vitamins and minerals. Whether enjoyed as a quick lunch or showcased at a festive gathering, Thai Grilled Chicken Breast is a nourishing, authentic option that brings the flavors of Thailand to your table.
วัตถุดิบ(สำหรับ 1 grilled chicken breast with side salad)
- 2 pieces (about 150g each) Chicken breast (boneless, skinless) (Gai)
- 1 stalk, finely chopped Lemongrass (Takrai)
- 3 cloves, minced Garlic (Kra-thiam)
- 2 roots, minced Coriander root (Rak Phak Chi)
- 1 tablespoon Light soy sauce (See ew khao)
- 1 tablespoon Fish sauce (Nam Pla)
- 1 teaspoon Palm sugar (Nam Tan Pip)
- 1/2 teaspoon White pepper (Prik Thai)
- 1 tablespoon Lime juice (Nam Manao)
- 1 teaspoon Vegetable oil (For brushing) - ไม่จำเป็น
- For garnish Fresh coriander leaves - ไม่จำเป็น
วิธีทำ
- 1
In a bowl, combine lemongrass, garlic, coriander root, light soy sauce, fish sauce, palm sugar, white pepper, and lime juice. Mix well to form a marinade.
5 minutes
Pound the herbs in a mortar and pestle for maximum flavor extraction.
- 2
Place the chicken breasts in a shallow dish or sealable bag. Pour the marinade over the chicken, ensuring all sides are coated. Marinate in the refrigerator for at least 30 minutes (or up to overnight for deeper flavor).
5 minutes (plus marinate time)
Longer marination enhances tenderness and flavor.
- 3
Preheat your grill or grill pan over medium-high heat. Lightly brush the grill with vegetable oil to prevent sticking.
5 minutes
Allow the grill to get hot before adding chicken for the best sear.
- 4
Remove chicken from marinade, letting excess drip off. Place chicken breasts on the grill. Cook for 6-8 minutes per side, turning once, until the internal temperature reaches 75°C (165°F) and juices run clear.
15 minutes
Avoid pressing down on the chicken to keep it juicy.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
Choosing Thai Grilled Chicken Breast is a smart option for anyone seeking a nutritious, balanced meal. The dish is high in protein, which aids in muscle repair and keeps you feeling full longer, making it ideal for weight management. It contains minimal carbohydrates and unhealthy fats, aligning with both weight-loss and diabetic-friendly diets. Fresh herbs and citrus not only boost flavor without extra calories but also contribute important micronutrients and antioxidants, supporting overall wellness.
This Thai Grilled Chicken Breast is rich in lean protein, supporting muscle growth and satiety while being low in saturated fat. The use of fresh herbs like lemongrass and coriander root adds antioxidants and essential vitamins such as vitamin C and vitamin K. Garlic offers immune-boosting properties, and lime juice provides a dose of vitamin C. By grilling instead of frying, this recipe minimizes added fat, making it suitable for calorie-conscious diets. The absence of refined sugars and minimal use of oil further enhance its health profile.
เคล็ดลับ
- 💡Tip 1: Pound the marinade ingredients in a mortar and pestle for the most aromatic flavor.
- 💡Tip 2: Let the chicken come to room temperature before grilling for even cooking.
- 💡Tip 3: Always allow grilled chicken to rest before cutting to retain juiciness.
การเก็บรักษาและการเสิร์ฟ
Store leftover grilled chicken in an airtight container in the refrigerator for up to 3 days. Reheat gently on a pan or in the microwave before serving. Avoid freezing to preserve texture.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 130.0 kcal |