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เกี่ยวกับ Gai Pad Met Mamuang
Chicken stir-fried with cashew nuts and dried chili
How to Make Gai Pad Met Mamuang (Traditional & Healthy Version)
Gai Pad Met Mamuang, also known as Thai Chicken with Cashew Nuts, is a cherished stir-fry dish from Thailand’s vibrant culinary repertoire. This dish combines tender chicken breast, crunchy roasted cashew nuts, and a medley of colorful vegetables, all tossed in a savory, slightly sweet sauce. It’s a favorite in Thai households and local eateries, thanks to its harmonious balance of textures and flavors. The dish embodies the quintessential Thai philosophy of balance—sweet, salty, and umami notes all shine through, with a satisfying crunch from cashew nuts. Originating from Central Thailand, Gai Pad Met Mamuang is a popular choice for both everyday meals and special gatherings. It’s celebrated not only for its delightful taste but also for its quick preparation, making it ideal for busy families. This healthy version uses lean chicken breast, minimal oil, and lots of fresh vegetables, making it a nutritious stir-fry that doesn’t compromise on authentic Thai flavors. Whether served with brown jasmine rice or enjoyed on its own, this dish is a colorful, protein-packed meal that brings a taste of Thailand to your table.
วัตถุดิบ(สำหรับ 1 plate (with 150g chicken and 1/2 cup vegetables))
- 250g Chicken breast (sliced thinly)
- 1/3 cup Roasted cashew nuts (met mamuang himaphan)
- 1/2 cup Red bell pepper (sliced)
- 1/2 cup Yellow onion (sliced)
- 2 stalks Spring onions (cut into 1-inch pieces)
- 2 cloves Garlic (minced)
- 3 Dried red chilies (cut into halves, seeds removed) - ไม่จำเป็น
- 1 tbsp Low-sodium soy sauce (or Thai light soy sauce)
- 1 tbsp Oyster sauce (Thai oyster sauce)
- 1 tsp Honey (for sweetness)
- 2 tbsp Water (for sauce)
- 1 tsp Vegetable oil (for stir-frying)
วิธีทำ
- 1
In a small bowl, mix soy sauce, oyster sauce, honey, and water to make the sauce. Set aside.
2 minutes
Prepare the sauce before cooking for a smooth stir-fry process.
- 2
Heat vegetable oil in a non-stick wok over medium-high heat. Add garlic and dried chilies, stir-frying until fragrant.
2 minutes
Stir constantly to avoid burning the garlic.
- 3
Add sliced chicken breast and cook until it turns white and is nearly cooked through.
4 minutes
Slice chicken thinly for even and quick cooking.
- 4
Add onions and bell peppers. Stir-fry until vegetables are crisp-tender.
4 minutes
Don’t overcook vegetables to retain their vitamins and crunch.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai stir-fry is a healthy choice because it utilizes lean protein, roasted nuts for healthy fats, and a variety of vegetables, making it nutrient-dense without excess calories. By using less oil and a moderate amount of natural sweetener, it supports weight management and balanced blood sugar. It’s a wholesome, satisfying meal that fits well into a calorie-conscious diet.
This Gai Pad Met Mamuang recipe is rich in lean protein from chicken breast and healthy fats from cashew nuts, which support muscle growth and heart health. The inclusion of colorful vegetables offers dietary fiber, vitamins C and A, and important minerals like potassium and magnesium. Using minimal oil and a honey-based sauce keeps the calories in check, while the dish remains low in saturated fat and cholesterol. This meal is naturally gluten-free if prepared with tamari instead of regular soy sauce.
เคล็ดลับ
- 💡Toast cashew nuts briefly in a dry pan for extra crunch and flavor.
- 💡Slice chicken and vegetables evenly for consistent cooking.
- 💡Prep all ingredients before starting, as stir-frying is a quick process.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave until hot, adding a splash of water if needed to refresh the sauce.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 155.0 kcal |
| โปรตีน | 12.0 g |
| คาร์โบไฮเดรต | 8.0 g |
| ไขมันทั้งหมด | 9.0 g |
| ไฟเบอร์ | 1.0 g |
