Telur Dadar Asia dengan Bayam, Tomato, dan Bawang Putih
Sarapan • Malaysia
How to Make Asian Omelette with Spinach, Tomato, and Garlic (Traditional & Healthy Version)
The Asian Omelette with Spinach, Tomato, and Garlic is a beloved breakfast staple in Malaysian households, perfectly embodying the nation’s multicultural cuisine. This wholesome recipe draws inspiration from local Malay, Chinese, and Indian cooking traditions, featuring fresh bayam (spinach), ripe tomatoes, and bawang putih (garlic) for robust flavor and nutrition. In Malaysia, omelettes are a versatile dish, often enjoyed on their own or as part of a larger morning spread alongside nasi lemak or roti. What sets this Malaysian omelette apart is the aromatic infusion of daun bawang (spring onions) and optional hints of pandan or lemongrass, adding layers of local flavor without excess calories. This dish is quick to prepare, uses readily available ingredients, and offers a nourishing start to the day. The vibrant colors and fresh taste make it a favorite among both adults and children, reflecting Malaysia’s emphasis on healthy, accessible home cooking. Enjoy this protein-rich, vegetarian-friendly meal that delivers authentic Malaysian taste in every bite.
Bahan-bahan(untuk 1 omelette (approx. 170g) per serving)
- 4 large Eggs (telur ayam)
- 2 cups Spinach (fresh bayam, chopped)
- 1 medium Tomato (diced)
- 2 cloves Garlic (bawang putih, minced)
- 2 stalks Spring onion (daun bawang, sliced)
- 1 Red chili (sliced, optional for spice) - pilihan
- 1/2 stalk Lemongrass (serai, finely chopped (optional)) - pilihan
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (to taste)
- 1 tbsp Cooking oil (preferably canola or sunflower oil)
Arahan
- 1
Crack the eggs into a bowl and beat until well combined. Season with salt and black pepper.
3 minutes
For fluffier omelettes, beat eggs thoroughly to incorporate air.
- 2
Heat half the oil in a non-stick pan over medium heat. Add minced garlic and optional lemongrass. Sauté until fragrant.
3 minutes
Do not let the garlic burn; stir constantly for best aroma.
- 3
Add the chopped bayam (spinach), tomato, and red chili if using. Stir-fry until spinach is wilted and tomatoes softened.
4 minutes
Cook just until spinach wilts to retain nutrients and bright color.
- 4
Add the sautéed vegetable mixture into the beaten eggs. Mix well to distribute fillings evenly.
2 minutes
Let the mixture sit for a minute to blend flavors.
Kenapa hidangan ini sihat
By using fresh bayam and tomatoes, this recipe maximizes nutrient intake without excess calories. The absence of processed ingredients and deep-frying promotes heart health, while the inclusion of aromatic herbs like lemongrass boosts flavor naturally. It’s a wholesome, low-calorie meal that fits well into weight management plans and supports overall well-being.
This Asian omelette is packed with high-quality protein from eggs, essential for muscle repair and satiety. Spinach and tomatoes provide vitamins A, C, and K, as well as folate and antioxidants that support immune health. Garlic offers anti-inflammatory benefits, while the use of minimal oil keeps saturated fat low. The dish is naturally gluten-free and low in carbohydrates, making it suitable for balanced diets.
Petua
- 💡Tip 1: Always use fresh eggs for the fluffiest texture.
- 💡Tip 2: Adding a splash of water to beaten eggs makes the omelette lighter.
- 💡Tip 3: Top with ulam (local herbs) for extra nutrition and aroma.
Penyimpanan & hidangan
Allow omelette to cool, then store in an airtight container in the fridge for up to 2 days. Reheat gently in a pan or microwave before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 185.0 kcal |
| Protein | 7.5 g |
| Karbohidrat | 2.8 g |
| Jumlah Lemak | 7.8 g |
| Serat | 0.8 g |
| Gula | 1.2 g |
| Zat Besi | 1.5 mg |
| Kalsium | 65.0 mg |
| Natrium | 170.0 mg |
| Kalium | 210.0 mg |
| Kolesterol | 210.0 mg |
| Vitamin A | 550.0 IU |
| Vitamin C | 8.0 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 1.8 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.6 µg |
| Folate | 55.0 µg |
