ผัดซีอิ๊ว
ก๋วยเตี๋ยวและเส้น • ไทย
เกี่ยวกับ Pad See Ew
Stir-fried wide rice noodles with soy sauce and Chinese broccoli
How to Make Pad See Ew (Traditional & Healthy Version)
Pad See Ew is a beloved noodle dish that hails from the vibrant street food culture of Thailand. Translating to 'stir-fried soy sauce noodles,' it features wide, chewy rice noodles stir-fried with savory soy sauces, crisp Chinese broccoli (kai lan), and succulent slices of chicken or pork, all finished with scrambled eggs. With its delicate balance of sweet, salty, and smoky flavors, Pad See Ew is a comforting meal that's both satisfying and rich in authentic Thai taste. This dish is widely enjoyed across Thailand, from bustling Bangkok markets to family kitchens. Its appeal lies in its simplicity, versatility, and bold flavors created by caramelizing the noodles in a hot wok. The health-conscious version of Pad See Ew uses lean protein, less oil, and plenty of vegetables, making it a nutritious addition to any meal plan. Whether you're tracking calories or simply seeking a wholesome Thai noodle recipe, this traditional Pad See Ew is a delicious choice that brings the essence of Thailand to your table.
วัตถุดิบ(สำหรับ 1 large bowl (approx. 350g))
- 200g Fresh wide rice noodles (sen yai)
- 100g Chicken breast (thinly sliced)
- 1 large Egg (free-range preferred)
- 70g Chinese broccoli (kai lan, cut into 2-inch pieces)
- 2 cloves Garlic (minced)
- 1 tablespoon Light soy sauce (see ew khao)
- 1/2 tablespoon Dark soy sauce (see ew dam)
- 1/2 tablespoon Oyster sauce (for depth)
- 1/4 teaspoon White pepper (freshly ground)
- 1 tablespoon Vegetable oil (preferably canola or sunflower)
วิธีทำ
- 1
Prepare all ingredients by slicing chicken, cutting Chinese broccoli, and separating rice noodles if stuck together. Mince the garlic.
5 minutes
Separate noodles gently to avoid tearing; if refrigerated, briefly microwave to soften.
- 2
Heat half the oil in a nonstick wok or large skillet over medium-high heat. Add garlic and stir-fry until fragrant.
2 minutes
Don't let garlic burn; stir constantly for best aroma.
- 3
Add sliced chicken breast and stir-fry until just cooked through and slightly golden.
3 minutes
Spread chicken in a single layer to promote even browning.
- 4
Push chicken to the side. Add the beaten egg and scramble gently until just set.
2 minutes
Let eggs set slightly before stirring for bigger curds.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
Choosing Pad See Ew made with lean chicken, plenty of vegetables, and limited oil makes it a smart choice for anyone seeking a healthier Thai meal. The dish is filling yet moderate in calories, making it ideal for weight management. Its high protein content supports satiety and muscle health, while the fiber-rich broccoli aids digestion. Homemade seasoning helps control sodium and sugar levels, supporting overall wellness.
This healthy Pad See Ew provides a balanced combination of lean protein from chicken and egg, complex carbohydrates from rice noodles, and essential vitamins and minerals from Chinese broccoli. The use of minimal oil and lean meat helps reduce saturated fat, while the inclusion of leafy greens boosts fiber, vitamin C, and calcium. This dish is naturally gluten-free if you use gluten-free soy sauces and suitable for those tracking calories and macros.
เคล็ดลับ
- 💡Use fresh wide rice noodles for the best chewy texture.
- 💡Cook ingredients in batches to maintain high wok heat and prevent steaming.
- 💡Let the noodles sit undisturbed in the pan for 30 seconds to develop a smoky flavor.
การเก็บรักษาและการเสิร์ฟ
Store leftover Pad See Ew in an airtight container in the refrigerator for up to 2 days. Reheat in a nonstick pan over medium heat with a splash of water or broth to restore moisture. Avoid freezing, as the noodles may become mushy.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 162.0 kcal |
| โปรตีน | 8.0 g |
| คาร์โบไฮเดรต | 22.0 g |
| ไขมันทั้งหมด | 5.0 g |
| ไฟเบอร์ | 1.0 g |
