กุ้งอบวุ้นเส้น
อาหารทะเล • ไทย
เกี่ยวกับ Goong Ob Woon Sen
Baked shrimp with glass noodles in clay pot
How to Make Goong Ob Woon Sen (Traditional & Healthy Version)
Goong Ob Woon Sen is a beloved classic in Thai cuisine, combining succulent prawns (goong) with glass noodles (woon sen) in a fragrant herbal broth. This dish is renowned for its delicate balance of flavors, featuring a harmonious blend of garlic, ginger, Thai pepper, and aromatic herbs. Originating from central Thailand, Goong Ob Woon Sen is often served during family gatherings and special occasions, celebrated for its comforting and yet subtly complex taste. The magic of Goong Ob Woon Sen lies in its healthy, steamed preparation and the use of fresh ingredients. The glass noodles soak up the savory prawn juices and seasonings, resulting in a light yet satisfying meal that’s low in saturated fat and high in protein. Modern Thai homes and restaurants alike feature this dish for its ease of preparation and its ability to highlight the natural sweetness of seafood. With minimal oil and vibrant herbs, it's a nourishing option for those seeking authentic Thai flavors without excess calories. Enjoyed throughout Thailand, Goong Ob Woon Sen is a testament to the nation’s culinary philosophy—where fresh, wholesome ingredients are at the heart of every meal. Its subtle, aromatic broth and satisfying texture make it an excellent choice for health-conscious diners seeking an authentic taste of Thailand.
วัตถุดิบ(สำหรับ 1 bowl (approximately 350g per serving))
- 250g Large prawns (shell-on, deveined) (Goong)
- 80g Glass noodles (Woon Sen, soaked in warm water 10 minutes)
- 3 Garlic cloves (crushed)
- 1 thumb-sized piece Ginger (sliced)
- 2 Coriander roots (cleaned and smashed)
- 2 stalks Spring onion (cut into 2-inch pieces)
- 1 Celery stalk (sliced)
- 1 tsp White peppercorns (crushed)
- 1 tbsp Oyster sauce (low-sodium preferred)
- 1 tbsp Soy sauce (light soy sauce)
- 1 tsp Sesame oil (for aroma) - ไม่จำเป็น
- 1/3 cup Water or low-sodium chicken stock
วิธีทำ
- 1
Soak the glass noodles in warm water for about 10 minutes until soft. Drain and set aside.
10 minutes
Do not over-soak; noodles should be soft but not mushy.
- 2
In a small bowl, combine oyster sauce, light soy sauce, and sesame oil. Mix well and set aside.
2 minutes
Use low-sodium sauces for a healthier version.
- 3
Line the bottom of a clay pot or heavy saucepan with ginger slices, crushed garlic, coriander roots, and half of the spring onion and celery.
3 minutes
A clay pot enhances aroma but any thick-walled pot works.
- 4
Layer the soaked glass noodles over the herbs and pour the sauce mixture evenly over the noodles.
2 minutes
Toss noodles lightly to distribute sauce.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai steamed prawn and glass noodle dish is healthy due to its focus on lean protein, minimal use of oil, and an abundance of fresh herbs and vegetables. With a low-calorie glass noodle base and nutrient-rich prawns, it's filling yet light. The use of steaming instead of frying preserves nutrients and reduces unhealthy fats, making Goong Ob Woon Sen a smart choice for anyone seeking a balanced, satisfying meal.
Goong Ob Woon Sen is packed with lean protein from prawns and complex carbohydrates from mung bean glass noodles. The dish is low in saturated fat and cholesterol, especially when prepared with less oil and low-sodium sauces. Aromatic herbs like ginger, garlic, and coriander roots offer antioxidants, vitamins A and C, and anti-inflammatory benefits. Celery and spring onion add fiber and essential minerals, supporting digestion and immune health. This light, steamed preparation preserves nutrients and avoids excess calories, making it ideal for calorie-conscious eaters.
เคล็ดลับ
- 💡Tip 1: Use shell-on prawns for maximum flavor infusion.
- 💡Tip 2: Soak glass noodles just until pliable to prevent mushiness.
- 💡Tip 3: Layer herbs at the base of the pot to infuse every bite with aroma.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, adding a splash of water or stock to refresh the noodles.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 110.0 kcal |
| โปรตีน | 12.0 g |
| คาร์โบไฮเดรต | 10.0 g |
| ไขมันทั้งหมด | 3.0 g |
| ไฟเบอร์ | 0.0 g |
