ข้าวผัด
เมนูข้าว • ไทย
เกี่ยวกับ Khao Pad
Thai fried rice with egg and vegetables
How to Make Khao Pad (Traditional & Healthy Version)
Khao Pad, or Thai Fried Rice, is a beloved staple in Thailand, found everywhere from bustling Bangkok street vendors to family kitchens in the countryside. This aromatic rice dish is celebrated for its perfect balance of flavors—umami-rich, slightly sweet, and delicately salty—brought together with fresh vegetables, lean protein, and the signature hint of fish sauce and lime. Unlike its spicier counterparts, Khao Pad is mild, making it a versatile comfort food enjoyed by all ages. In Thai culture, Khao Pad is more than just a meal; it's a symbol of home-cooked simplicity and resourcefulness, often prepared to use up leftover rice and whatever ingredients are available. The dish is quick to make, making it ideal for busy families and workers needing a nourishing meal. It’s typically served with a wedge of lime and cucumber slices, reflecting Thailand’s emphasis on fresh, vibrant accompaniments. Khao Pad's universal appeal lies in its customizable nature, accommodating dietary preferences while retaining its distinctly Thai character. This healthy version uses less oil and lean chicken, making it a nutritious option without sacrificing authentic taste.
วัตถุดิบ(สำหรับ 1 plate (about 1.5 cups cooked fried rice per serving))
- 2 cups Cooked jasmine rice (preferably day-old (khao suay))
- 100g Chicken breast (diced, or use shrimp)
- 1 Egg (lightly beaten)
- 1/3 cup Carrot (diced)
- 2 stalks Green onion (sliced)
- 1 small Tomato (cut into wedges)
- 2 cloves Garlic (minced)
- 1 tbsp Soy sauce (low sodium) (or Thai light soy sauce)
- 1 tsp Fish sauce (nam pla)
- 1 tbsp Vegetable oil (or canola oil)
- 1/4 tsp White pepper (ground) - ไม่จำเป็น
- 4-6 Cucumber slices (for garnish) - ไม่จำเป็น
- 2 Lime wedges (for serving) - ไม่จำเป็น
วิธีทำ
- 1
Prepare all ingredients: dice the chicken, chop vegetables, mince the garlic, and beat the egg. Having everything ready ensures a smooth cooking process.
5 minutes
Use day-old rice for best texture and to avoid sticking.
- 2
Heat half the oil in a large non-stick wok or skillet over medium-high heat. Add the minced garlic and sauté until fragrant, about 30 seconds.
1 minute
Keep stirring to prevent garlic from burning.
- 3
Add diced chicken and cook, stirring, until just cooked through. Push chicken to one side of the pan.
3 minutes
Cut chicken into small pieces for faster, even cooking.
- 4
Pour the beaten egg into the empty side of the pan. Let it set for 30 seconds, then scramble and mix with the chicken.
2 minutes
Don’t overcook the egg to keep it tender.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
Khao Pad is naturally wholesome when prepared with lean protein, less oil, and plenty of vegetables. By using fresh, whole ingredients and controlling added fats and sodium, this version supports cardiovascular health and weight management. The generous use of vegetables boosts fiber and nutrients, while omitting added sugar and artificial flavors makes it a clean, nourishing meal option for any time of day.
This healthy Khao Pad recipe uses lean chicken breast, minimal oil, and an abundance of vegetables like carrots and tomatoes. Jasmine rice provides complex carbohydrates for sustained energy, while the egg adds high-quality protein and essential vitamins. Fresh vegetables contribute dietary fiber, vitamin A, and antioxidants. The moderate sodium level is controlled with low-sodium soy sauce and limited fish sauce. This dish offers a balanced macro profile and micronutrients such as B vitamins, potassium, and lycopene from tomatoes.
เคล็ดลับ
- 💡Use day-old rice for the best fried rice texture and to avoid sogginess.
- 💡Prep and chop all ingredients before cooking for a seamless stir-fry.
- 💡Finish with a squeeze of fresh lime to brighten and balance flavors.
การเก็บรักษาและการเสิร์ฟ
Store leftover Khao Pad in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet or microwave until hot, adding a splash of water if rice is dry.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 165.0 kcal |
| โปรตีน | 6.0 g |
| คาร์โบไฮเดรต | 24.0 g |
| ไขมันทั้งหมด | 5.0 g |
| ไฟเบอร์ | 1.0 g |
