Egg Omelette with Spinach and Tomato
Sarapan • Malaysia
How to Make Egg Omelette with Spinach and Tomato (Traditional & Healthy Version)
Egg Omelette with Spinach and Tomato is a classic Malaysian breakfast dish, popular across the country for its vibrant colors and nourishing ingredients. Drawing inspiration from Malaysia’s multicultural cuisine, this omelette fuses the simplicity of telur dadar (egg omelette) with local greens such as bayam (spinach) and juicy tomato. The addition of aromatic daun bawang (spring onions) and a hint of fresh cili padi (bird’s eye chilli) gives this dish a uniquely Malaysian twist, making it both flavorful and satisfying. As a breakfast staple in many Malaysian homes, this omelette is beloved for its quick preparation and wholesome profile. It’s often enjoyed with a cup of local kopi or teh tarik, and can be found from bustling city cafés to kampung kitchens. The natural sweetness of tomato pairs beautifully with earthy spinach, while eggs provide a fluffy texture. This dish is ideal for anyone seeking a nutritious and easy start to the day, reflecting the rich diversity and health-conscious evolution of Malaysian cuisine.
Bahan-bahan(untuk 1 large omelette per serving)
- 4 Large eggs (telur ayam)
- 2 cups Fresh spinach (bayam, chopped)
- 1 medium Tomato (diced)
- 1/2 small Red onion (bawang merah, finely chopped)
- 2 stalks Spring onion (daun bawang, sliced)
- 1 Bird’s eye chilli (cili padi, finely sliced (optional for heat)) - pilihan
- 2 tbsp Low-fat milk (susu rendah lemak (optional, for fluffiness)) - pilihan
- 1 tsp Cooking oil (choose canola or sunflower for health)
- 1/4 tsp Salt (secukup rasa)
- 1/4 tsp Black pepper (freshly ground, optional) - pilihan
Arahan
- 1
Rinse and chop the spinach (bayam), dice the tomato, finely chop the red onion and spring onion. Slice the cili padi if using.
5 minutes
Use baby spinach for a tender texture.
- 2
Crack the eggs into a large bowl. Add low-fat milk if using, salt, and black pepper. Beat the mixture until well combined and slightly frothy.
3 minutes
Beating eggs well ensures a fluffy omelette.
- 3
Stir in the chopped spinach, tomato, onion, spring onion, and cili padi into the egg mixture.
2 minutes
Mix in vegetables just before cooking to keep them fresh and vibrant.
- 4
Heat a non-stick pan over medium heat. Add the cooking oil and swirl to coat the pan.
2 minutes
Non-stick pans require less oil, making the dish healthier.
Kenapa hidangan ini sihat
This omelette is a healthy choice because it uses minimal oil, incorporates fresh vegetables, and limits processed ingredients. The combination of protein and fiber helps you feel full longer, making it excellent for weight management. Using local, fresh produce and reducing saturated fats aligns with a heart-healthy, nutrient-dense Malaysian diet, making this dish a smart option for breakfast or lunch.
Egg Omelette with Spinach and Tomato is packed with high-quality protein from eggs, dietary fiber from spinach and tomato, and vital micronutrients such as vitamin A, vitamin C, folate, and iron. Spinach is rich in antioxidants and helps support immune health, while tomatoes provide lycopene, known for its heart health benefits. Low-fat milk adds calcium without excess calories. This dish is low in carbohydrates, moderate in healthy fats, and provides a balanced macronutrient profile ideal for sustained energy.
Petua
- 💡Tip 1: For extra flavor, add a dash of light soy sauce or sprinkle with daun sup (local parsley).
- 💡Tip 2: Use fresh, organic eggs for richer color and taste.
- 💡Tip 3: Avoid overcooking to maintain a tender, moist omelette.
Penyimpanan & hidangan
Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving. Not recommended for freezing.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
