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Stuffed Calamari with Meat
อาหารกลางวัน • ไทย
How to Make Thai Stuffed Calamari with Meat (Traditional & Healthy Version)
Thai Stuffed Calamari with Meat, locally known as 'Pla Muek Yat Sai,' is a beloved lunch dish from coastal regions of Thailand. This recipe features tender squid tubes filled with a flavorful vegetarian meat mixture, bringing together classic Thai herbs, spices, and textures. The stuffing is balanced with aromatic lemongrass, coriander, and a touch of chili, creating a harmonious blend that highlights Thailand's culinary traditions. Stuffed calamari is often enjoyed during family gatherings and festive celebrations, making it a symbol of togetherness and hospitality. Its mild, yet vibrant taste appeals to a wide range of palates. The dish offers a healthy twist by using plant-based meat substitutes, ensuring a nutritious meal without sacrificing authentic Thai flavors. Whether served with jasmine rice or fresh vegetables, this lunch entrée is perfect for health-conscious food lovers looking to explore authentic Thai cuisine.
วัตถุดิบ(สำหรับ 1 stuffed calamari per person)
- 2 medium Calamari tubes (Pla Muek)
- 1 cup Vegetarian minced meat substitute (soy-based or mushroom-based)
- 2 cloves Garlic (finely chopped)
- 1 root Coriander root (Rak Pak Chee, minced)
- 1 stalk Lemongrass (finely sliced)
- 1 small Thai chili (finely chopped) - ไม่จำเป็น
- 2 tablespoons Soy sauce (low sodium)
- 1/2 cup Oyster mushroom (finely chopped)
- 2 stalks Spring onion (finely sliced)
- 1/4 teaspoon Black pepper (freshly ground)
- 1 teaspoon Vegetable oil (for sautéing)
วิธีทำ
- 1
Clean the calamari tubes thoroughly, removing any internal residue. Pat dry with a kitchen towel.
5 minutes
Make sure calamari tubes are dry for easier stuffing.
- 2
Prepare the stuffing by sautéing garlic, coriander root, lemongrass, and chili in vegetable oil until fragrant.
3 minutes
Keep heat medium-low to avoid burning the aromatics.
- 3
Add the vegetarian minced meat substitute and oyster mushroom to the pan. Stir-fry until cooked and moisture is reduced.
5 minutes
Cook until mixture is dry to prevent soggy stuffing.
- 4
Season the mixture with soy sauce, black pepper, and spring onion. Mix well and let cool slightly.
2 minutes
Taste and adjust seasonings for a balanced flavor.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
Using plant-based meat keeps cholesterol low and increases dietary fiber. Calamari is naturally low in fat and calories, while fresh Thai herbs boost immunity and metabolic health. The recipe avoids deep-frying, focusing on steaming instead, which preserves nutrients and keeps calories in check. This makes the dish ideal for weight management, diabetes care, and general wellness.
This Thai Stuffed Calamari with Meat is rich in protein from the vegetarian meat substitute and mushrooms, while calamari provides essential minerals such as selenium and vitamin B12. Lemongrass and coriander add antioxidants and anti-inflammatory compounds. Low sodium soy sauce keeps the dish heart-friendly, and the minimal use of oil reduces overall fat content. Fiber from mushrooms and aromatics supports digestion, making it a balanced meal suitable for most diets.
เคล็ดลับ
- 💡Tip 1: Use fresh calamari for best taste and tenderness.
- 💡Tip 2: Let the stuffing cool before filling to avoid tearing the calamari.
- 💡Tip 3: Garnish with fresh coriander and lime for extra aroma.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently by steaming or microwaving to preserve texture.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 210.0 kcal |