กุ้งผัดสะตอ
อาหารทะเล • ไทย
เกี่ยวกับ Goong Pad Sataw
Shrimp stir-fried with stink beans and curry paste
How to Make Goong Pad Sataw (Traditional & Healthy Version)
Goong Pad Sataw, also known as Stir-Fried Prawns with Stink Beans, is a beloved dish from Southern Thailand that celebrates the bold flavors of Thai cuisine. This seafood specialty combines succulent prawns with sataw (stink beans or "petai"), aromatic garlic, fiery chilies, and a harmonious blend of savory sauces. The dish is renowned for its unique, earthy aroma and crunchy texture, making it a fascinating culinary experience for adventurous eaters. Originating from the southern provinces, Goong Pad Sataw is often enjoyed by locals as a home-cooked comfort food. The vibrant green beans are packed with nutrients, while the fresh prawns offer lean protein for a satisfying and healthy meal. Its distinctive taste profile, featuring a balance of spicy, salty, and umami flavors, is a testament to the complexity of traditional Thai cooking. If you’re looking to explore authentic Thailand cuisine, Goong Pad Sataw is a must-try dish that brings together health, tradition, and unforgettable taste.
วัตถุดิบ(สำหรับ 1 medium plate (approx. 250g) per person)
- 200g Large prawns, peeled and deveined (Goong)
- 100g Sataw (stink beans) (Petai)
- 4 Red bird’s eye chilies, finely chopped (Prik Kee Noo)
- 3 Garlic cloves, minced
- 2 Shallots, thinly sliced
- 1 tablespoon Oyster sauce
- 1 tablespoon Low-sodium fish sauce (Nam Pla)
- 1 teaspoon Palm sugar
- 1 teaspoon Vegetable oil (For stir-frying)
- A few Fresh coriander leaves (For garnish) - ไม่จำเป็น
วิธีทำ
- 1
Prepare all ingredients: peel and devein the prawns, rinse and halve the sataw beans, chop chilies, mince garlic, and slice shallots.
5 minutes
Use fresh sataw for best flavor; frozen works if fresh is unavailable.
- 2
Heat vegetable oil in a wok over medium heat. Add garlic and shallots, sauté until fragrant.
2 minutes
Do not burn the garlic; stir constantly.
- 3
Add chopped chilies and continue stir-frying for another minute to release the spicy aromas.
1 minute
Adjust chili quantity for your spice preference.
- 4
Add the prawns to the wok and stir-fry until they start to turn pink and curl up.
3 minutes
Avoid overcooking prawns to keep them tender.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This healthy Goong Pad Sataw recipe uses lean prawns, little vegetable oil, and controlled sodium levels from low-sodium fish sauce. The inclusion of sataw beans boosts fiber and plant-based nutrition, supporting digestion and overall wellness. By stir-frying with fresh aromatics and limiting added sugar, the dish maintains authentic taste while being suitable for balanced diets, weight management, and those seeking wholesome seafood meals.
Goong Pad Sataw is a nutrient-dense dish rich in lean protein from prawns, which support muscle health and tissue repair. Sataw beans are a good source of dietary fiber, plant protein, antioxidants, and essential vitamins such as B1, B2, and C. The use of fresh aromatics like garlic and chili not only enhances flavor but also provides anti-inflammatory and immune-boosting properties. With minimal oil and carefully balanced sauces, this dish is low in saturated fat and packed with micronutrients.
เคล็ดลับ
- 💡Tip 1: Use the freshest prawns possible for the best taste and texture.
- 💡Tip 2: If sataw beans are unavailable, substitute with green beans for a similar crunch.
- 💡Tip 3: Adjust the chili quantity to suit your preferred spice level without losing authenticity.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving. Avoid freezing as it alters the texture of the beans and prawns.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 135.0 kcal |
| โปรตีน | 14.0 g |
| คาร์โบไฮเดรต | 6.0 g |
| ไขมันทั้งหมด | 6.0 g |
| ไฟเบอร์ | 2.0 g |
