Nasi Lemak Burung Puyuh Setengah Ekor dan Setengah Nasi
Sarapan • Malaysia
How to Make Nasi Lemak Burung Puyuh Setgah Ekor Dan Setngah Nasi (Traditional & Healthy Version)
Nasi Lemak Burung Puyuh Setgah Ekor Dan Setngah Nasi is a beloved Malaysian breakfast dish that showcases the vibrant multicultural cuisine of Malaysia. This dish features fragrant nasi lemak—rice steamed with santan (coconut milk) and pandan leaves—served with half a portion of quail (burung puyuh) and a half portion of rice, making it lighter and suitable for health-conscious eaters. The quail is typically marinated with local spices and oven-roasted, offering a leaner protein option compared to fried alternatives. Accompaniments like sambal, cucumber slices, roasted peanuts, and hard-boiled egg complete this balanced meal. Nasi lemak is often called Malaysia’s national dish and is enjoyed by Malaysians of all backgrounds, especially during breakfast or brunch. Using local ingredients such as lemongrass, pandan, and santan, this recipe highlights the essence of Malaysian flavors in every bite. The aromatic rice, spicy-sweet sambal, and succulent quail create a harmony of taste and texture that is both nostalgic and satisfying. By serving a smaller portion of rice and using healthier cooking methods, this version is perfect for those tracking their calories without sacrificing taste or tradition.
Bahan-bahan(untuk Half a quail and half portion of nasi lemak per serving)
- 1 cup Beras (white rice) (preferably local fragrant rice)
- 1/2 cup Santan (light coconut milk) (reduced-fat preferred)
- 2 leaves Daun pandan (pandan leaves) (tied in a knot)
- 1 whole, halved Burung puyuh (quail) (about 150g)
- 1 stalk Serai (lemongrass) (bruised)
- 1/2 Cucumber (sliced)
- 2 tbsp Roasted peanuts
- 1 Boiled egg (halved)
- 2 tbsp Sambal (homemade, less oil) (use local dried chilies and shallots)
- 1/2 tsp Salt
- 1 tsp Cooking oil (for quail marinade) - pilihan
- 1 tsp Gula Melaka (palm sugar) (for sambal) - pilihan
Arahan
- 1
Wash the rice thoroughly. In a rice cooker, add rice, santan, pandan leaves, salt, and enough water to cook. Start the cooker and let rice steam until fluffy and aromatic.
20 minutes
Use light santan for a lower-calorie option and enhance aroma with fresh pandan.
- 2
Prepare the quail by marinating with a pinch of salt, lemongrass, and a teaspoon of cooking oil. Let it rest for 10 minutes.
10 minutes
Marinating with lemongrass infuses a distinct Malaysian flavor.
- 3
Roast marinated quail halves in a preheated oven at 180°C for 15 minutes or until cooked through and lightly browned.
15 minutes
Roasting instead of frying reduces unhealthy fats.
- 4
Prepare sambal by sautéing blended dried chilies and shallots with a teaspoon of oil, adding Gula Melaka and a pinch of salt. Simmer until thick.
10 minutes
Use less oil and add a little water for a healthier sambal.
Kenapa hidangan ini sihat
By using light santan, roasting instead of frying, and serving half portions of rice and quail, this Nasi Lemak Burung Puyuh Setgah Ekor Dan Setngah Nasi is lighter yet still flavorful. It’s packed with protein, fiber from vegetables, and healthy fats, making it ideal for calorie-conscious individuals. The use of fresh, local ingredients ensures maximum nutrition and authentic taste.
This healthy nasi lemak recipe provides balanced macronutrients: lean protein from quail and egg, complex carbohydrates from rice, and healthy fats from santan and peanuts. Quail is a good source of iron, zinc, and B vitamins while the use of light santan and portion control helps reduce saturated fat. Fresh cucumbers and boiled eggs add vitamins A, C, and essential minerals, making this a nutritious meal for breakfast.
Petua
- 💡Tip 1: Use freshly squeezed santan for the best aroma and flavor.
- 💡Tip 2: Marinate quail overnight for deeper flavor penetration.
- 💡Tip 3: Assemble just before serving to maintain the textures of each component.
Penyimpanan & hidangan
Store cooked rice and accompaniments separately in airtight containers in the refrigerator for up to 2 days. Reheat rice and quail gently before serving. Sambal keeps up to 1 week refrigerated.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
