ก๋วยเตี๋ยวเรือ
ก๋วยเตี๋ยวและเส้น • ไทย
เกี่ยวกับ Kuay Teow Reua
Boat noodle soup with dark broth, pork, and herbs
How to Make Kuay Teow Reua (Traditional & Healthy Version)
Kuay Teow Reua, commonly known as Thai Boat Noodles, is an iconic noodle soup hailing from the canals of central Thailand. Traditionally sold by vendors who paddled along the waterways in small boats, this aromatic dish is celebrated for its rich broth, tender meats, and vibrant toppings. The name 'boat noodles' reflects its roots in Thai culture, where the dish was a staple for locals working and living along the rivers. This healthy adaptation of Kuay Teow Reua brings that unforgettable street food experience to your kitchen, using lean proteins and fresh herbs without compromising the deep, savory flavors. You’ll enjoy a medley of rice noodles, succulent beef or chicken, crisp bean sprouts, and a fragrant broth layered with spices and herbs. The balance of sour, salty, and spicy notes makes every spoonful a delight. Kuay Teow Reua is not just a dish; it’s a culinary journey into the vibrant heart of Thailand, offering a wholesome and satisfying meal perfect for health-conscious food lovers.
วัตถุดิบ(สำหรับ 1 large bowl (about 400g cooked soup with noodles and toppings))
- 120g Rice noodles (sen lek (medium-width))
- 150g Lean beef or chicken breast (thinly sliced)
- 1 liter Beef or chicken stock (low sodium preferred)
- 2 cloves Garlic (minced)
- 2 Shallots (sliced)
- 1 cup Bean sprouts
- 1/2 cup Morning glory (water spinach) (cut into 2-inch pieces) - ไม่จำเป็น
- 1/4 cup Fresh Thai basil leaves
- 2 tbsp Fish sauce (nam pla)
- 1 tbsp Soy sauce (low sodium)
- 1 small Cinnamon stick - ไม่จำเป็น
- 2 pods Star anise - ไม่จำเป็น
- 1-2 Fresh chili (sliced, to taste) - ไม่จำเป็น
- 1 Lime (cut into wedges)
- 2 stalks Green onion (chopped)
วิธีทำ
- 1
Soak rice noodles in warm water for 10 minutes until softened, then drain.
10 minutes
Do not over-soak to avoid mushy noodles.
- 2
In a large pot, bring the stock to a gentle boil. Add garlic, shallots, cinnamon stick, and star anise. Simmer for 5 minutes to infuse the flavors.
5 minutes
Skim any foam for a clear broth.
- 3
Add the sliced beef or chicken to the simmering broth. Cook until just done, about 2-3 minutes.
3 minutes
Keep the protein tender by not overcooking.
- 4
Season the broth with fish sauce and soy sauce. Taste and adjust saltiness if needed.
2 minutes
Add more fish sauce for extra umami.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
By using lean meats, low-sodium stock, and plenty of fresh vegetables, this Kuay Teow Reua minimizes unhealthy fats and calories while maximizing flavor and nutrition. The dish is boiled rather than fried, and includes lots of fiber-rich vegetables and herbs, making it suitable for weight management and overall wellness. It's a smart choice for those monitoring calories and seeking authentic Thai flavors in a balanced, health-conscious way.
This healthy Kuay Teow Reua recipe is packed with lean protein from chicken or beef, complex carbohydrates from rice noodles, and a variety of vitamins, minerals, and antioxidants from fresh herbs and vegetables. The broth, made from lean stock, is low in fat and sodium when using suitable ingredients. Bean sprouts and morning glory provide fiber and vitamin C, while Thai basil adds manganese and vitamin K. With minimal oil and plenty of fresh produce, this soup balances macronutrients for a nourishing, filling meal.
เคล็ดลับ
- 💡Tip 1: Use freshly made stock for the most aromatic broth.
- 💡Tip 2: Prep all toppings in advance for quick assembly.
- 💡Tip 3: For extra depth, simmer the broth with bones for 1 hour if you have time.
การเก็บรักษาและการเสิร์ฟ
Store broth and noodles separately in airtight containers in the refrigerator for up to 2 days. Reheat broth until steaming and pour over noodles and toppings before serving.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 110.0 kcal |
| โปรตีน | 8.0 g |
| คาร์โบไฮเดรต | 12.0 g |
| ไขมันทั้งหมด | 4.0 g |
| ไฟเบอร์ | 0.0 g |
