ข้าวผัดสับปะรด

ข้าวผัดสับปะรด

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158
kcal
6g
Protein
25g
Carbs
4g
Fat
แหล่งข้อมูล: ThaiCalorie
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เกี่ยวกับ Khao Pad Sapparod

Pineapple fried rice with cashews and raisins

How to Make Khao Pad Sapparod (Traditional & Healthy Version)

เตรียม: 15 นาที
ปรุง: 20 นาที
2 ที่
ปานกลาง

Khao Pad Sapparod, also known as Thai Pineapple Fried Rice, is a vibrant and aromatic dish that beautifully balances sweet, savory, and tangy flavors. This traditional Thai rice dish blends fragrant jasmine rice with juicy pineapple chunks, succulent shrimp or chicken, and a medley of fresh vegetables and herbs. Originating from central Thailand, Khao Pad Sapparod is often served in a hollowed-out pineapple, making it a visual centerpiece at family gatherings and festive celebrations. The hallmark of Khao Pad Sapparod is its harmonious combination of textures and flavors—crisp vegetables, tender protein, and the natural sweetness of pineapple, all enhanced by classic Thai seasonings like fish sauce and curry powder. This dish is a wonderful choice for those seeking an authentic taste of Thailand while keeping an eye on nutrition. It’s naturally colorful, appealing to both adults and kids, and easy to adapt for different dietary needs. Khao Pad Sapparod brings the spirit of Thai hospitality to your table, making every meal a special occasion.

เหมาะกับผู้เป็นเบาหวาน เหมาะกับการคุมน้ำหนัก เหมาะสำหรับเด็ก ปรับเป็นวีแกนได้
สารก่อภูมิแพ้: egg, soy, fish, tree nuts, shellfish

วัตถุดิบ(สำหรับ 1 main course portion (about 1.5 cups per serving))

  • 2 cups Cooked jasmine rice (preferably day-old)
  • 1 cup Fresh pineapple (diced, or use pineapple shell for serving)
  • 100g Shrimp (peeled and deveined, or substitute with diced chicken breast)
  • 1 large Egg
  • 1/2 cup Carrot (diced)
  • 1/3 cup Green peas (fresh or frozen)
  • 1/4 cup Onion (finely chopped)
  • 2 cloves Garlic (minced)
  • 2 tbsp Cashew nuts (lightly toasted) - ไม่จำเป็น
  • 1 tbsp Raisins - ไม่จำเป็น
  • 1 tbsp Soy sauce (low sodium)
  • 1 tsp Fish sauce
  • 1/2 tsp Curry powder (Thai yellow curry powder)
  • 2 tbsp Scallions (sliced)
  • 2 tbsp Fresh cilantro (chopped, for garnish) - ไม่จำเป็น
  • 1 tbsp Vegetable oil (or canola oil)
  • to serve Lime wedges - ไม่จำเป็น

วิธีทำ

  1. 1

    Prepare all ingredients before cooking. Dice pineapple, chop vegetables, and pat shrimp dry. If using leftover rice, fluff it to separate grains.

    5 minutes

    Use cold, day-old rice to prevent clumping and ensure a fluffy texture.

  2. 2

    Heat half the oil in a large wok or nonstick pan over medium-high heat. Add shrimp and stir-fry until just cooked, about 2 minutes. Remove and set aside.

    3 minutes

    Do not overcook shrimp—they should be pink and opaque.

  3. 3

    Add remaining oil to the pan. Sauté garlic and onion until fragrant and translucent.

    2 minutes

    Keep the heat high to achieve a slight smoky aroma, signature of Thai fried rice.

  4. 4

    Push the aromatics to one side. Crack the egg into the pan, scrambling until just set, then mix with the vegetables.

    2 minutes

    Let the egg set slightly before stirring for fluffy curds.

ทำไมเมนูนี้จึงดีต่อสุขภาพ

Khao Pad Sapparod is a smart choice for a wholesome meal because it incorporates a variety of fresh vegetables, lean protein, and fruit all in one dish. Using brown rice or reducing oil can further lower calories. This Thai fried rice is naturally gluten-free if soy sauce is swapped for tamari, and its moderate portion size supports balanced nutrition without excess calories.

This healthy Khao Pad Sapparod recipe is rich in lean protein from shrimp or chicken and packed with vitamins A and C from pineapple, carrots, and peas. It offers a balance of complex carbohydrates, fiber, and healthy fats from optional cashews. The dish is low in saturated fat and uses minimal oil, making it suitable for calorie-conscious eaters. Pineapple provides bromelain, aiding digestion, while herbs add antioxidants.

เคล็ดลับ

  • 💡Tip 1: Use day-old rice for the perfect, non-sticky fried rice.
  • 💡Tip 2: Hollow out a pineapple for an authentic serving vessel and extra flavor.
  • 💡Tip 3: Prep all ingredients before cooking for smooth, quick stir-frying.

การเก็บรักษาและการเสิร์ฟ

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave, adding a splash of water to restore moisture. Avoid freezing to maintain texture.

เหมาะสำหรับเสิร์ฟ: Lunch

ข้อมูลโภชนาการ

สารอาหารต่อ 100 กรัม
พลังงาน158.0 kcal
โปรตีน6.0 g
คาร์โบไฮเดรต25.0 g
ไขมันทั้งหมด4.0 g
ไฟเบอร์1.0 g

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