Telur Dadar Bayam, Tomato Ceri, dan Bawang Putih
Sarapan • Malaysia
How to Make Egg Omelette with Spinach, Cherry Tomato, and Garlic (Traditional & Healthy Version)
Egg Omelette with Spinach, Cherry Tomato, and Garlic is a nutritious and vibrant breakfast option, loved across Malaysia for its simplicity and rich flavors. Omelettes are a staple in Malaysian households, often enjoyed as a quick morning meal or light lunch. This version combines locally grown bayam (spinach), succulent cherry tomatoes, and aromatic bawang putih (garlic), reflecting the multicultural tapestry of Malaysian cuisine. The dish is further elevated by the addition of daun bawang (spring onion) and a hint of lemongrass, offering a subtle, refreshing aroma that pays homage to the Malay and Peranakan culinary traditions. Malaysians embrace eggs for their versatility and protein content, making omelettes a popular choice in urban and rural settings alike. The incorporation of fresh vegetables not only adds vibrant color but also boosts nutritional value, aligning with the health-conscious preferences of modern Malaysians. This recipe is vegetarian, perfect for those seeking a meat-free, wholesome meal, and can easily be adapted for various dietary needs. Enjoy a taste of Malaysia’s multicultural food heritage, right from your kitchen, with this easy and flavorful omelette.
Bahan-bahan(untuk 1 generous slice per person)
- 4 large Eggs (Telur)
- 1 cup, chopped Spinach (Bayam)
- 8, halved Cherry tomatoes (Tomato ceri)
- 2 cloves, minced Garlic (Bawang putih)
- 2 stalks, sliced Spring onion (Daun bawang) - pilihan
- 1 small stalk, finely chopped Lemongrass (Serai) - pilihan
- 2 tbsp Low-fat milk (Susu rendah lemak) - pilihan
- 1/4 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam)
- 1 tbsp Vegetable oil (Minyak sayur)
Arahan
- 1
Wash and chop spinach (bayam), halve cherry tomatoes, mince garlic, and slice spring onion. Prepare lemongrass by finely chopping the tender part.
5 minutes
Use fresh bayam for maximum flavor and nutrients.
- 2
In a bowl, whisk eggs (telur) with low-fat milk, salt, and black pepper. Mix until airy and light.
3 minutes
Whisking thoroughly creates a fluffy omelette.
- 3
Heat vegetable oil in a non-stick pan over medium heat. Sauté garlic and lemongrass until fragrant, about 1 minute.
1 minute
Do not burn the garlic; sauté until just golden.
- 4
Add spinach and cherry tomatoes to the pan. Stir-fry for 2 minutes until spinach wilts and tomatoes soften.
2 minutes
Keep heat medium to preserve color and nutrients.
Kenapa hidangan ini sihat
Egg Omelette with Spinach, Cherry Tomato, and Garlic is a healthy Malaysian breakfast because it combines nutrient-dense vegetables and high-quality protein. The inclusion of bayam and tomato ceri enhances fiber and antioxidant intake, supporting digestion and heart health. It is low in saturated fat and refined carbs, making it ideal for weight management and diabetic diets. The use of local ingredients ensures freshness and nutritional potency.
This omelette is packed with protein from eggs, fiber from spinach, and antioxidants from cherry tomatoes. Spinach provides iron, vitamin K, and folate, while tomatoes deliver vitamin C and lycopene. Garlic boosts immune function and adds anti-inflammatory benefits. Using low-fat milk and minimal oil keeps fat content moderate, making this dish suitable for calorie-conscious diets. Overall, it's a balanced meal providing essential vitamins, minerals, and healthy fats.
Petua
- 💡Tip 1: Use farm-fresh eggs for a richer taste and color.
- 💡Tip 2: Add a touch of pandan leaf for subtle aroma.
- 💡Tip 3: Serve with wholegrain bread or roti for a complete meal.
Penyimpanan & hidangan
Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave to preserve texture and flavor.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 185.0 kcal |
