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🥳🥳🤠นะกมลาไสย🥳🥳🥳
🥳🥳🤠นะกมลาไสย🥳🥳🥳

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Catfish meal

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... Read moreถ้าใครกำลังหา “วิธีทำป่นปลาดุก” แบบทำเองที่บ้าน กินกับผักลวกผักสดแล้วนัวๆ เราทำบ่อยมาก เพราะเป็นเมนูที่อร่อย ประหยัด และปรับความเผ็ดได้ตามชอบ ที่สำคัญคือทำให้ “ไม่คาว” ได้ไม่ยากเลย วัตถุดิบหลักๆ - ปลาดุก 1-2 ตัว (หรือใช้ปลาดุกแล่/ชิ้นก็ได้) - พริกแห้ง/พริกสด ตามระดับเผ็ด - หอมแดง, กระเทียม - ตะไคร้ซอย (ใส่แล้วหอม ช่วยดับคาว) - ข้าวคั่ว (เพิ่มความนัวและกลิ่นหอม) - น้ำปลา + น้ำปลาร้า (ใส่หรือไม่ใส่ก็ได้), น้ำมะนาว - ผักเคียง: ผักลวก (ถั่วฝักยาว กะหล่ำปลี ฟักทอง ยอดฟักแม้ว ฯลฯ) และผักสด (แตงกวา ถั่วพู ผักกาดขาว) ขั้นตอนทำให้ปลาดุกไม่คาว (สำคัญมาก) 1) ล้างปลาดุกให้สะอาด แล้ว “ถูเกลือ” เบาๆ ให้เมือกหลุด จากนั้นล้างออก 2) ถ้ามีเวลา แช่ด้วยน้ำส้มสายชูอ่อนๆ หรือบีบมะนาวคลุกเร็วๆ แล้วล้าง (อย่าแช่นาน เดี๋ยวเนื้อยุ่ย) 3) เลือกวิธีทำปลา: - แบบย่าง: ย่างไฟกลางจนสุกหอม หนังตึงๆ จะได้กลิ่นรมควันนิดๆ - แบบต้ม: ต้มกับตะไคร้/ใบมะกรูดช่วยหอมและลดคาว วิธีตำ/ปรุงป่นปลาดุกให้นัว 1) คั่วข้าวเหนียวหรือข้าวสารให้เหลืองหอม แล้วตำเป็น “ข้าวคั่ว” (ถ้ามีสำเร็จรูปก็ใช้ได้) 2) คั่ว/ย่างพริก หอมแดง กระเทียมให้หอมก่อน จะทำให้ป่นกลิ่นดีมาก 3) แกะเนื้อปลาดุก เอาก้างออกให้หมด แล้วโขลกรวมกับพริก หอม กระเทียม ตะไคร้ 4) ปรุงรสด้วยน้ำปลา (และน้ำปลาร้าตามชอบ) บีบมะนาวนิดหน่อยให้ตัดรส แล้วใส่ข้าวคั่วตอนท้ายๆ 5) ชิมให้ได้รสเค็มนัว เผ็ดหอม เปรี้ยวปลายๆ ถ้าแห้งไป เติมน้ำต้มปลาหรือน้ำอุ่นทีละนิดให้คลุกง่าย ทริคกินให้อร่อย - ผักลวกแนะนำให้ลวกแบบ “กรอบ” แล้วแช่น้ำเย็นทันที สีจะสวย กรอบนาน - ป่นปลาดุกจะอร่อยขึ้นถ้าพักไว้ 10-15 นาทีให้เครื่องเข้าเนื้อ - ใครไม่กินปลาร้า ใช้น้ำปลาอย่างเดียวแล้วเพิ่มมะนาวกับข้าวคั่วอีกนิด ก็ยังนัวได้ จัดจานคู่ผักลวกผักสดคือที่สุดเลยค่ะ ได้ทั้งความเผ็ดหอมจากป่นปลาดุกและความสดกรอบของผัก กินกับข้าวเหนียวหรือข้าวสวยก็หมดหม้อแบบไม่รู้ตัว

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A person stands in a grocery store produce aisle, holding a basket, with the text 'EASY HIGH PROTEIN meal ideas' overlaid. This image introduces high-protein meal suggestions for fitness goals.
A plate features a high-protein steak meal (8oz = 45g protein) served with roasted potatoes and green vegetables. The text provides simple cooking instructions for each component.
A meal includes shredded chicken tortilla soup (4oz chicken = 26g protein), white rice, and two tacos with avocado and cilantro. The text lists ingredients and preparation steps.
High protein meal ideas for gains✨
The meals I have on repeat for when I’m hitting my protein goal!! these work for lunch or dinner and are packed with protein which is critical to making gains & maintaining muscle. Plus, just overall health! I aim for at least 30g of protein per meal ✨ hope this helps! #lemon8partn
rachel

rachel

2193 likes

🫒Greek Chicken Meal Prep Bowls
These are SO good! You can sub the quinoa for jasmine rice (that’s what I did) 😃 Greek Chicken Marinade: 1.5 lo boneless, skinless chicken thighs or tenders, cut into bite-sized pieces » 1 Tbls avocado oil, or olive oil » 1/2 a fresh lemon, juiced » 1 fresh garlic clove, minced » 1 Tbls dri
Sarah 💕

Sarah 💕

744 likes

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