
ข้าวหมูกรอบ
เมนูข้าว • ไทย
เกี่ยวกับ Khao Moo Krob
Crispy pork belly over rice with sweet gravy
How to Make Khao Moo Krob (Traditional & Healthy Version)
Khao Moo Krob is a beloved traditional Thai dish that translates to 'crispy pork over rice.' Originating from street stalls and bustling markets in central Thailand, this dish is a true representation of Thai comfort food. Its star component, moo krob (crispy pork belly), is perfectly balanced with fluffy jasmine rice, aromatic herbs, and a tangy-sweet sauce. The interplay of textures—from the crunchy pork crackling to the tender rice—makes every bite satisfying. In Thai culture, Khao Moo Krob is cherished for its bold flavors and versatility. Often enjoyed as a quick lunch or a hearty breakfast, it’s a go-to meal for many locals seeking both taste and nourishment. Our healthy version uses leaner cuts of pork and less oil, offering all the authentic taste you crave without excess calories. The dish is well-rounded, featuring fresh vegetables and a lighter sauce, making it ideal for those tracking calories or seeking a wholesome Thai meal at home.
วัตถุดิบ(สำหรับ 1 generous plate with rice, 100g pork, and sauce)
- 200g Pork belly (skin-on, trimmed of excess fat) (Moo Krob)
- 1 cup (uncooked) Jasmine rice (Khao Suay)
- 1/2 medium, sliced Cucumber (Taeng Kwa)
- 2 tbsp, chopped Fresh coriander leaves (Phak Chi)
- 2 tbsp Light soy sauce (See Ew Khao)
- 1 tbsp Oyster sauce
- 2 cloves, minced Garlic (Kra Tiam)
- 1/4 tsp White pepper powder (Prik Thai)
- 1 tsp Sugar (Palm sugar preferred)
- 1 tsp Vinegar (Rice vinegar)
- 1/2 cup Water (For sauce)
- 1 tbsp Vegetable oil (For crisping pork)
- 1 small, sliced Chili (optional) (Prik Kee Noo) - ไม่จำเป็น
วิธีทำ
- 1
Prepare the jasmine rice: Rinse 1 cup of rice until water runs clear, then cook in a rice cooker or on the stovetop according to package instructions.
5 minutes
For fluffier rice, let it rest covered for 5 minutes after cooking.
- 2
Score the pork belly skin and rub with half the salt and a pinch of white pepper. Let it sit for 10 minutes to enhance the crispiness.
10 minutes
Pat the skin dry before cooking for maximum crunch.
- 3
In a non-stick pan, heat 1 tbsp vegetable oil over medium heat. Place pork belly skin-side down. Cook for 10 minutes, turning occasionally, until the skin is golden and crispy. Remove and rest, then slice thinly.
15 minutes
Use a splatter guard if needed to avoid oil splashes.
- 4
To make the sauce: In a small saucepan, combine minced garlic, light soy sauce, oyster sauce, sugar, vinegar, and water. Simmer for 3-5 minutes until slightly thickened.
5 minutes
Taste and adjust seasoning for your preferred balance of sweet and salty.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This healthy Khao Moo Krob recipe is thoughtfully adapted to minimize excess fat and calories while preserving authentic Thai taste. By using leaner cuts of pork belly, controlling oil usage, and incorporating fresh garnishes, you get a meal that’s satisfying and nutrient-dense. It’s suitable for those seeking weight management or balanced nutrition, making it a wholesome choice for everyday dining.
Khao Moo Krob offers a good balance of macronutrients, with lean protein from pork, complex carbohydrates from jasmine rice, and fiber from fresh vegetables. Using less oil and trimmed pork belly reduces saturated fat, and the addition of cucumbers and herbs supplies antioxidants, vitamin C, and potassium. The light sauce keeps sodium in check while enhancing flavor. This dish can fit into a calorie-conscious meal plan when portioned appropriately.
เคล็ดลับ
- 💡Tip 1: For extra crispy skin, refrigerate pork belly uncovered overnight to dry out the skin.
- 💡Tip 2: Skim excess fat from the sauce for a lighter, healthier finish.
- 💡Tip 3: Serve with a side of blanched Chinese broccoli for added fiber and nutrients.
การเก็บรักษาและการเสิร์ฟ
Store leftover pork and rice separately in airtight containers in the refrigerator for up to 2 days. Reheat pork in an oven or air fryer to regain crispiness before serving. Sauce can be stored in a sealed jar for up to 3 days.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 200.0 kcal |
| โปรตีน | 11.0 g |
| คาร์โบไฮเดรต | 22.0 g |
| ไขมันทั้งหมด | 8.0 g |
| ไฟเบอร์ | 0.0 g |





