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ก๋วยเตี๋ยวและเส้น • ไทย
เกี่ยวกับ Rad Na
Wide noodles with thick gravy and Chinese broccoli
How to Make Rad Na (Traditional & Healthy Version)
Rad Na is a beloved Thai noodle dish known for its silky rice noodles topped with a savory gravy and tender slices of meat. Originating from bustling street food stalls and local eateries across Thailand, Rad Na is a staple of everyday Thai cuisine. The dish combines flat rice noodles (sen yai), Chinese broccoli (kai lan), and lean protein—often chicken, pork, or seafood—all enveloped in a luscious, umami-rich sauce thickened with tapioca or cornstarch. What makes Rad Na truly special is its harmonious balance of flavors and textures: chewy noodles, crisp vegetables, and a smooth, flavorful gravy. The taste is mild yet deeply satisfying, with hints of garlic, white pepper, and soy. In Thailand, Rad Na is both a quick street food favorite and a comforting homemade meal, enjoyed by people of all ages. Its versatility and nourishing ingredients make it an excellent choice for anyone seeking an authentic Thai noodle experience that is both delicious and health-conscious.
วัตถุดิบ(สำหรับ 1 large bowl per person)
- 200 g Wide rice noodles (sen yai) (fresh or dried)
- 150 g Chicken breast (sliced thinly)
- 100 g Chinese broccoli (kai lan) (cut into 2-inch pieces)
- 2 cloves Garlic (minced)
- 2 tbsp Low-sodium light soy sauce
- 1 tbsp Oyster sauce
- 1.5 tbsp Cornstarch (mixed with 3 tbsp water (slurry))
- 1 cup Chicken broth (low sodium)
- 1/4 tsp White pepper (freshly ground)
- 2 tsp Vegetable oil
- 1/2 tsp Sugar (optional, for balance) - ไม่จำเป็น
วิธีทำ
- 1
Prepare the rice noodles according to package instructions. If using dried noodles, soak in warm water until soft, then drain. If using fresh, gently separate them.
5 minutes
Do not over-soak noodles to keep them chewy.
- 2
Heat 1 teaspoon vegetable oil in a nonstick pan or wok. Add the noodles and toss with 1 tablespoon soy sauce. Stir-fry until slightly charred and aromatic, then transfer to serving bowls.
4 minutes
Spread noodles out so they sear nicely.
- 3
In the same pan, heat the remaining oil. Add minced garlic and sauté until fragrant. Add the sliced chicken and stir-fry until just cooked through.
3 minutes
Thinly sliced chicken cooks faster and stays tender.
- 4
Add the Chinese broccoli and toss for 1-2 minutes, just until bright green and tender-crisp.
2 minutes
Do not overcook the greens to retain nutrients and crunch.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
Rad Na is a great healthy choice because it combines lean protein, nutrient-dense leafy greens, and low-sodium seasonings in a filling, one-bowl meal. By using chicken breast and skipping excessive oil, you get more protein and less saturated fat. The dish is naturally dairy-free and can be made gluten-free by choosing gluten-free soy sauce, making it accessible for many diets. It's a wholesome, balanced option for those tracking calories or seeking nutritious yet flavorful meals.
This healthy Rad Na recipe is rich in lean protein from chicken breast and packed with fiber, vitamins A and C, and iron from Chinese broccoli. Flat rice noodles provide complex carbohydrates for sustained energy, while the homemade gravy is lower in sodium and fat compared to restaurant versions. The use of minimal oil and plenty of fresh vegetables makes this a balanced meal with essential nutrients, supporting muscle health, immunity, and overall well-being.
เคล็ดลับ
- 💡Tip 1: Use fresh rice noodles for the best texture, but dried works in a pinch.
- 💡Tip 2: For extra flavor, marinate the chicken briefly in a splash of soy sauce before cooking.
- 💡Tip 3: Add a spoonful of pickled chilies on the side for authentic Thai heat.
การเก็บรักษาและการเสิร์ฟ
Store leftover Rad Na in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water or broth to restore the sauce's consistency. Noodles are best enjoyed fresh but can be reheated if needed.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 145.0 kcal |
| โปรตีน | 7.0 g |
| คาร์โบไฮเดรต | 18.0 g |
| ไขมันทั้งหมด | 5.0 g |
| ไฟเบอร์ | 1.0 g |
