Egg and Spinach Omelette with Tomato
Sarapan • Malaysia
How to Make Egg and Spinach Omelette with Tomato (Traditional & Healthy Version)
Egg and Spinach Omelette with Tomato is a popular breakfast dish in Malaysia, celebrated for its simplicity and nourishing qualities. Combining fresh farm eggs, locally grown spinach (bayam), and juicy tomatoes, this omelette is a staple in Malaysian households, reflecting the multicultural influences of Malay, Chinese, and Indian cuisines. The addition of aromatic ingredients like bawang putih (garlic), daun bawang (spring onion), and a touch of lemongrass (serai) brings depth and local flair to the dish. Traditionally served during breakfast, the omelette is versatile and can be enjoyed as a light lunch or a nutritious snack. Malaysian cuisine values freshness and balance, and this dish perfectly embodies those principles. The use of spinach, a common leafy green in Malaysia, not only enhances the flavor but also adds a vibrant green hue, making the omelette visually appealing. Tomatoes add natural sweetness and a tangy note, complementing the savory eggs. Whether enjoyed with a side of roti wholemeal or simply on its own, this omelette is a wholesome start to the day, loved across generations for its comforting taste and health benefits.
Bahan-bahan(untuk 1 medium omelette per person)
- 4 Eggs (local ayam kampung eggs preferred)
- 1 cup, chopped Spinach (bayam) (fresh Malaysian bayam)
- 1 medium, diced Tomato (local tomato)
- 1 clove, minced Bawang putih (garlic) (adds aroma)
- 2 stalks, sliced Daun bawang (spring onion) (for garnish and flavor)
- 1/2 stalk, finely chopped Serai (lemongrass) (for subtle citrus aroma) - pilihan
- 1 small piece, finely chopped Pandan leaf (optional aromatic) - pilihan
- 2 tbsp Low-fat milk (can substitute with santan for richer taste) - pilihan
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
- 1 tbsp Olive oil (for cooking, can substitute with minyak jagung)
Arahan
- 1
Wash and chop spinach (bayam), tomato, daun bawang, serai, and pandan leaf if using. Mince bawang putih.
5 minutes
Use baby spinach for a tender texture.
- 2
Crack eggs into a mixing bowl. Add low-fat milk or santan, salt, and black pepper. Beat until well combined.
3 minutes
Beating eggs thoroughly results in a fluffy omelette.
- 3
Stir in chopped spinach, tomato, bawang putih, daun bawang, serai, and pandan leaf. Mix gently to distribute ingredients.
2 minutes
Add veggies just before cooking to preserve freshness.
- 4
Heat olive oil in a non-stick pan over medium heat. Pour in the egg mixture and spread evenly.
2 minutes
Preheat pan for even cooking.
Kenapa hidangan ini sihat
Egg and Spinach Omelette with Tomato is a healthy Malaysian breakfast option, delivering balanced nutrition with minimal calories. High in protein for muscle repair, fiber for digestion, and antioxidants for overall health, this dish supports weight management and heart health. Its low-glycemic ingredients make it suitable for diabetics, while the vegetarian profile and use of fresh local produce promote sustainable eating habits.
This omelette is rich in protein from eggs and packed with vitamins A, C, and K from spinach and tomatoes. Spinach (bayam) provides iron and magnesium, supporting energy and immune health. Tomatoes add lycopene, a powerful antioxidant. Using olive oil and low-fat milk keeps fat content moderate, while the addition of aromatic herbs like pandan and lemongrass offers digestive benefits. The dish is low in carbohydrates and high in fiber, making it suitable for those watching their macros.
Petua
- 💡Tip 1: Use ayam kampung eggs for richer flavor and better nutrition.
- 💡Tip 2: Do not overcook the omelette; keep it moist for optimal taste.
- 💡Tip 3: Add a sprinkle of daun bawang just before serving for freshness and color.
Penyimpanan & hidangan
Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving. Avoid freezing to maintain texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 200.0 kcal |
