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145
kcal
8g
Protein
8g
Carbs
9g
Fat
แหล่งข้อมูล: ThaiCalorie
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เกี่ยวกับ Pad Kana Moo Krob

Stir-fried Chinese kale with crispy pork belly

How to Make Pad Kana Moo Krob (Traditional & Healthy Version)

เตรียม: 15 นาที
ปรุง: 20 นาที
2 ที่
ปานกลาง

Pad Kana Moo Krob is a celebrated stir-fry dish from Thailand, featuring crisp pork belly (moo krob) and vibrant Chinese kale (kana) tossed in a savory, garlicky sauce. This classic recipe is a staple in Thai street food culture, loved for its irresistible combination of tender-crisp greens and crunch from the pork, balanced with a harmonious blend of salty, sweet, and umami flavors. In Thailand, Pad Kana Moo Krob is a favorite at lunchtime markets and bustling food stalls, offering a quick, satisfying meal that reflects the country’s passion for fresh ingredients and bold seasoning. The dish’s origins trace back to traditional Thai home cooking, where resourcefulness and respect for local produce shine through every plate. The use of pork belly, a prized cut, adds depth and texture, while Chinese kale brings a slight bitterness that perfectly offsets the rich, caramelized flavors. This healthy adaptation lightens the classic by grilling or oven-roasting the pork belly, reducing oil, and emphasizing plenty of vegetables. Perfect for anyone looking to experience authentic Thai cuisine, Pad Kana Moo Krob is both comforting and deeply flavorful—a true taste of Thailand’s culinary heritage.

เหมาะกับผู้เป็นเบาหวาน เหมาะกับการคุมน้ำหนัก เหมาะสำหรับเด็ก ปรับเป็นวีแกนได้
สารก่อภูมิแพ้: gluten, fish, soy

วัตถุดิบ(สำหรับ 1 plate with rice and stir-fry (about 350g per serving))

  • 200g Pork belly (moo krob) (crispy, oven-roasted or air-fried)
  • 150g Chinese kale (kana) (washed and cut into 2-inch pieces)
  • 4 cloves Garlic (finely chopped)
  • 2 Red chili (sliced, adjust to taste) - ไม่จำเป็น
  • 1.5 tbsp Light soy sauce (Thai brand preferred)
  • 1 tbsp Oyster sauce (for umami)
  • 1 tsp Fish sauce (Nam Pla)
  • 1 tsp Palm sugar (or brown sugar)
  • 1/4 tsp White pepper
  • 1 tbsp Vegetable oil (for stir-frying)
  • 2 cups Cooked jasmine rice (for serving)

วิธีทำ

  1. 1

    Prepare the pork belly by roasting or air-frying until the skin is crispy and the meat is cooked through. Let it cool, then slice into bite-sized pieces.

    10 minutes

    Using an air fryer or oven reduces added fat compared to deep-frying.

  2. 2

    Wash and cut the Chinese kale into 2-inch sections, separating stems from leaves for even cooking.

    3 minutes

    Stems take longer to cook than leaves, so add them to the pan first.

  3. 3

    Heat vegetable oil in a wok over medium-high heat. Add chopped garlic and sliced chili, stir-frying until fragrant but not burnt.

    2 minutes

    Keep the heat moderate to avoid burning the garlic, which can taste bitter.

  4. 4

    Add the Chinese kale stems to the wok and stir-fry for 1-2 minutes. Then add the leaves, tossing until just wilted.

    3 minutes

    Do not overcook the greens; they should remain bright and crisp.

ทำไมเมนูนี้จึงดีต่อสุขภาพ

This healthy recipe for Pad Kana Moo Krob is designed with calorie-conscious eaters in mind. By oven-roasting or air-frying the pork belly, excess fat is minimized while still achieving crispy texture. The generous amount of Chinese kale ensures a high intake of fiber and micronutrients, supporting digestive health and weight management. Minimal added sugar and natural Thai seasonings make this dish flavorful without unnecessary calories or additives.

Pad Kana Moo Krob offers a balanced macronutrient profile, with high-quality protein from lean pork, fiber, and vitamins A, C, and K from Chinese kale. The use of garlic and chili provides antioxidants and boosts metabolism, while the moderate use of oil keeps saturated fat low. This dish is also rich in iron, calcium, and essential minerals, making it a nutritious option for maintaining energy levels and supporting immune health.

เคล็ดลับ

  • 💡Tip 1: For maximum crispiness, let the cooked pork belly rest before slicing.
  • 💡Tip 2: Use high heat when stir-frying to keep vegetables crisp and vibrant.
  • 💡Tip 3: Adjust the balance of sauces to suit your personal taste for saltiness and sweetness.

การเก็บรักษาและการเสิร์ฟ

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a little water to prevent drying out. For best texture, keep pork belly separate until serving.

เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch

ข้อมูลโภชนาการ

สารอาหารต่อ 100 กรัม
พลังงาน145.0 kcal
โปรตีน8.0 g
คาร์โบไฮเดรต8.0 g
ไขมันทั้งหมด9.0 g
ไฟเบอร์2.0 g

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