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ก๋วยเตี๋ยวและเส้น • ไทย
เกี่ยวกับ Kuay Teow Nam Sai
Clear broth noodle soup with pork or chicken
How to Make Kuay Teow Nam Sai (Traditional & Healthy Version)
Kuay Teow Nam Sai is a beloved Thai noodle soup known for its clear, aromatic broth and delicate rice noodles. Originating in Thailand, this dish is a staple at bustling street markets and cherished in family kitchens alike. Its name translates to 'clear noodle soup,' and it offers a lighter, more refreshing taste compared to some richer Thai noodle bowls. The clear chicken broth, tender slices of chicken, and fresh herbs create a harmonious balance of flavors without heavy oils or fats. This healthy Kuay Teow Nam Sai recipe is perfect for those seeking an authentic taste of Thailand while keeping nutrition in mind. The soup is typically garnished with coriander, green onions, and a squeeze of fresh lime, making it both vibrant and nourishing. Its mild, comforting flavors are accessible to all palates, making it an excellent choice for anyone looking to enjoy classic Thai cuisine in a wholesome way. Whether enjoyed as a hearty breakfast or a light lunch, Kuay Teow Nam Sai captures the essence of Thai food culture—simple, fresh, and deeply satisfying.
วัตถุดิบ(สำหรับ 1 large bowl per person)
- 120g Rice noodles (Sen Lek (medium-width))
- 150g Chicken breast (thinly sliced)
- 4 cups Low-sodium chicken broth (homemade or store-bought)
- 2 cloves Garlic (minced)
- 1/4 tsp White pepper (ground)
- 1 tbsp Fish sauce (nam pla)
- 1/2 tsp Sugar (optional, for balance) - ไม่จำเป็น
- 2 stalks Green onions (finely sliced)
- 2 tbsp Fresh coriander (chopped)
- 1/2 Lime (cut into wedges)
- 1/2 cup Bean sprouts (fresh)
วิธีทำ
- 1
Soak the rice noodles in warm water for 10 minutes or until softened. Drain and set aside.
10 minutes
Do not over-soak; they will cook further in the soup.
- 2
Bring the chicken broth to a gentle boil in a medium pot. Add minced garlic and white pepper.
5 minutes
Use homemade chicken broth for a richer, more authentic flavor.
- 3
Add sliced chicken breast to the simmering broth. Cook until the chicken turns white and is fully cooked, about 3 minutes.
3 minutes
Slice chicken thinly for quicker cooking and tenderness.
- 4
Season the broth with fish sauce and sugar (if using). Taste and adjust seasoning as desired.
2 minutes
Start with less fish sauce and add more to taste.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This clear Thai noodle soup is an excellent healthy meal choice due to its balanced macronutrient profile—high in protein, moderate in carbohydrates, and low in saturated fats. The use of fresh ingredients and minimal oil makes it heart-friendly. The soup is satiating yet low in calories, making it suitable for weight management and maintaining energy levels throughout the day, while still delivering authentic Thai flavor.
Kuay Teow Nam Sai is a light, low-fat noodle soup providing lean protein from chicken breast and complex carbohydrates from rice noodles. The broth is naturally low in calories and sodium can be controlled by using a homemade or low-sodium stock. Fresh herbs like coriander and green onions add essential vitamins such as vitamin K and C, while bean sprouts contribute fiber and micronutrients. This dish is free from dairy and can be adapted to suit gluten-free diets if gluten-free fish sauce is used.
เคล็ดลับ
- 💡Tip 1: Prepare broth in advance for deeper flavor.
- 💡Tip 2: Use fresh herbs and squeeze lime just before serving for the best aroma.
- 💡Tip 3: Adjust fish sauce to taste—start small and add as desired.
การเก็บรักษาและการเสิร์ฟ
Store leftover broth and chicken in an airtight container in the refrigerator for up to 2 days. Keep noodles and toppings separate to prevent sogginess. Reheat broth and assemble fresh before serving.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 105.0 kcal |
| โปรตีน | 7.0 g |
| คาร์โบไฮเดรต | 14.0 g |
| ไขมันทั้งหมด | 3.0 g |
| ไฟเบอร์ | 0.0 g |
