ข้าวผัดกุ้ง
เมนูข้าว • ไทย
เกี่ยวกับ Khao Pad Goong
Shrimp fried rice
How to Make Khao Pad Goong (Traditional & Healthy Version)
Khao Pad Goong, or Thai Fried Rice with Shrimp, is a beloved staple in Thailand. This dish combines fragrant jasmine rice, succulent shrimp, and a medley of fresh vegetables, all stir-fried together with classic Thai flavors. The name 'Khao Pad' means fried rice, while 'Goong' refers to shrimp, a popular protein in coastal regions of Thailand. Khao Pad Goong is often enjoyed at bustling street food stalls, family gatherings, and casual meals, appreciated for its quick preparation and satisfying taste. The appeal of Khao Pad Goong lies in its balance: tender shrimp provide protein, rice delivers energy, and vegetables add freshness and crunch. The subtle flavors of fish sauce, garlic, and soy sauce give it an authentic Thai taste, while lime and cilantro brighten up the dish. It’s a versatile meal, perfect for breakfast or lunch, and easily adaptable for various dietary needs. The vibrant colors and aromas make it a comforting yet exciting choice for anyone seeking genuine Thai cuisine. Whether you’re watching your calories or simply want a nutritious meal, this healthy Khao Pad Goong recipe is crafted for international food lovers. It offers a flavorful, health-conscious twist on the traditional Thai fried rice, ensuring you enjoy the essence of Thailand in every bite.
วัตถุดิบ(สำหรับ 1 generous bowl (about 350g cooked rice with shrimp and vegetables))
- 2 cups Jasmine rice (cooked, cooled) (Khao Jasmine)
- 200g Shrimp (peeled, deveined) (Goong)
- 1 large Egg (Kai)
- 1/2 cup Carrot (diced) (Pak carrot)
- 1/4 cup Green onion (sliced) (Ton Hom)
- 2 cloves Garlic (minced) (Kratiem)
- 1 tablespoon Soy sauce (low sodium) (See Ew)
- 1 tablespoon Fish sauce (Nam Pla)
- 1 tablespoon Vegetable oil (for stir-frying)
- 1/2 cup Cucumber (sliced) (for garnish) - ไม่จำเป็น
- 2 tablespoons Fresh cilantro (for garnish) - ไม่จำเป็น
- 2 wedges Lime wedges (for serving) - ไม่จำเป็น
วิธีทำ
- 1
Prepare all ingredients. Dice carrots, slice green onions, mince garlic, and peel and devein shrimp. Ensure rice is cooked and cooled for best texture.
5 minutes
Cold rice prevents clumping and gives the dish its authentic texture.
- 2
Heat vegetable oil in a wok or large pan over medium-high heat. Add garlic and sauté until fragrant.
2 minutes
Do not burn garlic; it should be golden and aromatic.
- 3
Add shrimp and cook until they turn pink and opaque, about 2-3 minutes. Remove shrimp and set aside.
3 minutes
Avoid overcooking shrimp to keep them juicy.
- 4
Add diced carrots and stir-fry for 2 minutes. Push vegetables to the side, crack the egg into the pan, scramble until just set.
3 minutes
Scrambling the egg separately keeps it fluffy and evenly distributed.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
By using more vegetables, lean shrimp, and limiting oil and sodium, this Khao Pad Goong is a balanced, nutritious meal. It’s low in saturated fat and high in protein, making it ideal for calorie-conscious eaters. The inclusion of fresh herbs and lime increases vitamin content and flavor without extra calories. This dish fits well into a healthy lifestyle and is suitable for those seeking lighter, authentic Thai meals.
This Khao Pad Goong recipe is rich in lean protein from shrimp and egg, providing essential amino acids for muscle repair. Jasmine rice offers carbohydrates for sustained energy, while carrots and green onions add dietary fiber, vitamins A and C, and antioxidants. The use of low sodium soy sauce and minimal oil keeps fat and sodium levels in check. Shrimp is also a good source of selenium and vitamin B12, supporting metabolism and immune health.
เคล็ดลับ
- 💡Tip 1: Use day-old rice for best fried rice texture and flavor.
- 💡Tip 2: Prep all ingredients before cooking for smooth workflow.
- 💡Tip 3: Adjust seasoning to taste and garnish with plenty of fresh herbs.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water to prevent drying. Avoid freezing to maintain shrimp texture.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 155.0 kcal |
| โปรตีน | 10.0 g |
| คาร์โบไฮเดรต | 22.0 g |
| ไขมันทั้งหมด | 3.0 g |
| ไฟเบอร์ | 1.0 g |
