Egg Omelette with Spinach and Cherry Tomato
Sarapan • Malaysia
How to Make Egg Omelette with Spinach and Cherry Tomato (Traditional & Healthy Version)
Egg Omelette with Spinach and Cherry Tomato is a beloved breakfast staple enjoyed across Malaysia’s multicultural communities. This dish, locally known as telur dadar bayam dengan tomato ceri, brings together fresh farm eggs, vibrant spinach (bayam), and juicy cherry tomatoes for a wholesome, colorful meal. The gentle sauté of local aromatics like bawang putih (garlic) and daun bawang (spring onion) infuses the omelette with classic Malaysian flavors, while a touch of local herbs like daun ketumbar (coriander leaves) adds an aromatic lift. In Malaysia, omelettes are enjoyed at home, in kopitiams, and at local pasar pagi (morning markets), often paired with nasi lemak or roti canai. This recipe is a lighter, health-conscious twist, focusing on nutrient-rich vegetables and minimal oil, making it perfect for calorie counters and those seeking a balanced start to their day. The fusion of textures—fluffy eggs, tender bayam, and sweet, tart tomato ceri—reflects Malaysia’s love for simple, nourishing, and flavorful food. This easy, protein-packed dish is suitable for vegetarians and can be adapted to suit various dietary preferences. Egg Omelette with Spinach and Cherry Tomato is not just a nutritious and satisfying breakfast; it’s a delicious celebration of Malaysia’s diverse culinary heritage, local produce, and the tradition of sharing wholesome meals with family.
Bahan-bahan(untuk 1 omelette (approx. 150g) per serving)
- 4 Large eggs (telur ayam)
- 2 cups Fresh spinach (bayam, roughly chopped)
- 10 Cherry tomatoes (tomato ceri, halved)
- 1/2 Red onion (bawang merah, finely chopped)
- 2 cloves Garlic (bawang putih, minced)
- 2 stalks Spring onion (daun bawang, sliced)
- 2 tbsp Low-fat milk (susu rendah lemak) - pilihan
- 1/4 tsp Black pepper (lada hitam, freshly ground)
- 1/4 tsp Salt (garam)
- 1 tbsp Olive oil (minyak zaitun)
- 1 tbsp Fresh coriander leaves (daun ketumbar, chopped) - pilihan
Arahan
- 1
Crack the eggs into a large bowl. Add low-fat milk (if using), salt, and black pepper. Beat until well combined and frothy.
3 minutes
Whisk eggs thoroughly for a fluffier omelette.
- 2
Heat half the olive oil in a non-stick pan over medium heat. Sauté onions and garlic until fragrant and translucent.
4 minutes
Cook on low heat to avoid burning the aromatics.
- 3
Add spinach to the pan and stir-fry until wilted. Toss in cherry tomatoes and cook until slightly softened but still juicy.
4 minutes
Don’t overcook; keep spinach vibrant and tomatoes intact.
- 4
Transfer the sautéed vegetables to the egg mixture. Add spring onion and coriander leaves, then gently fold to combine.
2 minutes
Folding in vegetables prevents eggs from overcooking.
Kenapa hidangan ini sihat
This recipe is a healthy breakfast choice because it uses fresh Malaysian vegetables, lean protein, and little oil. The high fiber content helps with satiety and digestion, while the protein keeps you full and supports muscle repair. Using olive oil and low-fat milk reduces calories and saturated fat, making it ideal for weight management and overall wellness.
This Egg Omelette with Spinach and Cherry Tomato is nutrient-dense, providing high-quality protein from eggs, dietary fiber and vitamins A, C, and K from bayam, and antioxidants from tomato ceri. It is low in saturated fat due to minimal minyak zaitun and low-fat milk, supporting heart health. The dish is rich in minerals like iron, folate, and potassium, making it great for energy, immunity, and muscle function.
Petua
- 💡Tip 1: Use free-range eggs for the richest flavor and best nutrition.
- 💡Tip 2: Don’t overcook the eggs; they should remain slightly moist inside.
- 💡Tip 3: Add a splash of santan for a local twist if not counting calories strictly.
Penyimpanan & hidangan
Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan or microwave before serving. Best enjoyed fresh.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
