Nasi Lemak dengan Burung Puyuh Bakar
Sarapan • Malaysia
How to Make Nasi Lemak with Grilled Quail (Traditional & Healthy Version)
Nasi Lemak is Malaysia’s iconic breakfast dish, loved for its fragrant santan rice and diverse accompaniments. Traditionally, it’s served with sambal, crispy anchovies, peanuts, hard-boiled eggs, and cucumber, representing the multicultural heritage of Malaysia. In this health-conscious recipe, we feature grilled quail, offering a lean protein alternative that brings a unique twist while staying true to Malaysian flavors. The aromatic rice, infused with pandan leaves and lemongrass, complements the tender quail, making every bite a celebration of local ingredients. This dish reflects the vibrant food culture of Malaysia, where Malay, Chinese, and Indian influences harmoniously blend. By grilling the quail and using lighter coconut milk, we maintain authenticity without sacrificing health. Nasi Lemak is not only a breakfast staple but also enjoyed during festive occasions and family gatherings, symbolizing unity and tradition. This recipe is perfect for anyone seeking to experience classic Malaysian cuisine with a nutritious, modern twist.
Bahan-bahan(untuk 1 plate with rice, grilled quail, sambal, cucumber, peanuts, and boiled egg)
- 1 cup Long-grain rice (beras)
- 1/2 cup Light coconut milk (santan)
- 2 leaves Pandan leaves (daun pandan)
- 1 stalk Lemongrass (serai, bruised)
- 2 whole Quail (local quail, cleaned)
- 1/2, sliced Cucumber (timun)
- 2 tbsp Roasted peanuts (kacang tanah)
- 1, halved Hard-boiled egg (telur rebus)
- 2 tbsp Chili paste (for sambal)
- 1 tsp Brown sugar (gula merah, for sambal)
- 1/2 tsp Salt (garam)
- 1 tsp Cooking oil (minyak)
Arahan
- 1
Prepare the rice: Wash rice thoroughly and drain. Combine rice, santan, pandan leaves, bruised lemongrass, and salt in a rice cooker. Add water to adjust for desired texture. Cook until fluffy and fragrant.
15 minutes
Use pandan leaves for a natural aroma and color.
- 2
Marinate quail: Rub quail with a mix of salt, a little oil, and lemongrass juice. Let it sit for 10 minutes.
10 minutes
Marinating with lemongrass adds citrusy fragrance.
- 3
Grill quail: Preheat grill or non-stick pan. Grill quail on medium heat for 6-8 minutes, turning occasionally until cooked and lightly charred.
8 minutes
Do not overcook; quail cooks quickly and stays juicy.
- 4
Prepare sambal: Sauté chili paste in oil, add brown sugar and salt. Simmer for 3 minutes, stirring until thick and aromatic.
5 minutes
Adjust sambal heat level to your preference.
Kenapa hidangan ini sihat
Grilling quail instead of frying reduces unhealthy fats, and using light santan keeps the rice creamy yet lower in calories. The dish incorporates fresh vegetables and lean protein, making it suitable for weight management and balanced nutrition. The moderate portion sizes and use of local ingredients ensure you enjoy authentic flavors without excess calories or sodium, perfect for a health-conscious Malaysian breakfast.
This Nasi Lemak with Grilled Quail recipe balances macronutrients for a wholesome meal. It provides 500 calories per serving, with 10g protein from quail and egg, 26g carbohydrates mainly from rice and cucumber, and only 7g fat due to lighter santan and minimal oil. Quail is rich in vitamins B6 and B12, iron, and zinc, while pandan and lemongrass offer antioxidants and digestive benefits. The inclusion of peanuts and eggs adds healthy fats and additional minerals.
Petua
- 💡Tip 1: Use young pandan leaves for best aroma.
- 💡Tip 2: Grill quail on banana leaf for extra fragrance.
- 💡Tip 3: Adjust sambal sweetness and heat to suit your taste.
Penyimpanan & hidangan
Store rice and quail separately in airtight containers in the fridge for up to 2 days. Sambal can be refrigerated for 3 days. Reheat rice and quail before serving; sambal can be microwaved or heated on the stove.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 500.0 kcal |
| Protein | 10.0 g |
| Karbohidrat | 26.0 g |
| Jumlah Lemak | 7.0 g |
| Serat | 1.0 g |
