Indonesian Spinach Tomato Omelette
Sarapan • Malaysia
How to Make Indonesian Spinach Tomato Omelette (Traditional & Healthy Version)
Indonesian Spinach Tomato Omelette, known locally as "Telur Dadar Bayam dan Tomato," is a beloved breakfast staple in many Malaysian households, especially among our vibrant Indonesian community. This dish combines the earthy richness of bayam (spinach) and the tangy sweetness of tomato, creating a nutritious meal that’s both satisfying and light. The omelette is gently seasoned with local spices and aromatics, such as bawang merah (shallots) and bawang putih (garlic), showcasing Malaysia’s multicultural food heritage. Perfect for busy mornings, this omelette is cooked with minimal minyak (oil) and features fresh, locally sourced ingredients. Its fluffy texture and vibrant colors make it an appealing choice for both adults and children. Whether enjoyed with a side of nasi lemak or on its own, Indonesian Spinach Tomato Omelette embodies the spirit of wholesome, home-cooked Malaysian breakfasts. It’s a heart-healthy, protein-rich alternative to heavier morning meals and can be easily adapted for various dietary needs. This makes it a great choice for those seeking nutritious, low-calorie options without compromising on authentic Malaysian flavor.
Bahan-bahan(untuk 1 omelette (about 150g) per serving)
- 4 Large eggs (Telur ayam)
- 1 cup, chopped Fresh spinach (Bayam)
- 1 medium, diced Tomato (Tomato merah)
- 2, finely sliced Shallots (Bawang merah)
- 2 cloves, minced Garlic (Bawang putih)
- 1, finely chopped Red chili (Cili merah (optional for mild heat)) - pilihan
- 2 tablespoons Low-fat milk (Susu rendah lemak) - pilihan
- 1/4 teaspoon Salt (Garam)
- 1/4 teaspoon Black pepper (Lada hitam)
- 1 teaspoon Cooking oil (Minyak masak (can use canola or sunflower))
- 1 tablespoon Chopped daun sup (Chinese celery) (For garnish) - pilihan
Arahan
- 1
Wash and chop the spinach (bayam) and dice the tomato. Finely slice shallots and mince garlic. If using, chop the red chili and daun sup.
5 minutes
Use fresh, tender spinach leaves for best texture.
- 2
In a medium bowl, crack the eggs and whisk together with low-fat milk (if using), salt, and black pepper until well combined.
2 minutes
Whisking adds air for a fluffier omelette.
- 3
Heat the oil in a non-stick pan over medium heat. Sauté shallots and garlic until fragrant, about 2 minutes. Add red chili if desired.
3 minutes
Do not over-brown aromatics to avoid bitterness.
- 4
Add the chopped spinach and diced tomato. Stir-fry for 2-3 minutes until spinach is wilted and tomatoes are soft.
3 minutes
Cook just until the vegetables soften to retain nutrients.
Kenapa hidangan ini sihat
With a balance of lean protein, fiber, and essential vitamins, this omelette supports muscle health, satiety, and energy levels. Using fresh local produce, minimal oil, and no processed ingredients, it’s a wholesome breakfast that fits most healthy eating plans. Its low-calorie density makes it suitable for weight management, while the fiber from vegetables aids digestion.
This Indonesian Spinach Tomato Omelette is rich in protein from eggs, while spinach provides iron, folate, and vitamin K. Tomatoes add vitamin C and antioxidants like lycopene. The use of minimal oil and low-fat milk keeps the fat content in check, making it suitable for calorie-conscious individuals. Aromatics like garlic and shallots contribute beneficial phytonutrients, and the optional chili gives a metabolism-friendly kick.
Petua
- 💡Tip 1: Use a non-stick pan and minimal oil for fewer calories and easy flipping.
- 💡Tip 2: Add a few drops of lemon juice to the eggs for a fresher taste.
- 💡Tip 3: Prepare all ingredients in advance to ensure a quick cooking process.
Penyimpanan & hidangan
Store any leftovers in an airtight container in the fridge for up to 2 days. To reheat, use a non-stick pan over low heat or microwave for 30 seconds. For best texture, consume fresh.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
