Spinach Tomato Omelette
Sarapan • Malaysia
How to Make Spinach Tomato Omelette (Traditional & Healthy Version)
Spinach Tomato Omelette is a beloved breakfast dish in Malaysia, blending fresh local spinach (bayam) and juicy tomatoes with eggs for a nutritious, multicultural start to the day. This recipe is inspired by Malaysia’s vibrant culinary landscape, where simple ingredients are elevated with aromatic touches like daun pandan and serai (lemongrass). The omelette is light yet filling, making it ideal for health-conscious Malaysians seeking a protein-rich, vegetarian option. The combination of bayam and tomatoes offers a beautiful color and a gentle tang, reflecting Malaysia’s emphasis on freshness and balance. Egg-based breakfasts are common in Malaysian homes, often paired with roti or nasi lemak for added sustenance. Here, we focus on a healthier version, minimizing oil and incorporating locally grown vegetables. The Spinach Tomato Omelette is perfect for busy mornings or leisurely brunches, providing both flavor and essential nutrients. Enjoy this dish as part of Malaysia’s multicultural breakfast tradition, where Indian, Malay, and Chinese influences all shine in the way vegetables and eggs are prepared.
Bahan-bahan(untuk 1 medium omelette per person)
- 1 cup Fresh spinach (bayam) (locally grown)
- 1 medium Tomato (cincang (diced))
- 3 large Eggs (fresh kampung eggs preferred)
- 1 small Red onion (bawang merah, finely chopped)
- 1 stalk Lemongrass (serai) (finely sliced) - pilihan
- 1 small Pandan leaf (daun pandan) (finely chopped, for aroma) - pilihan
- 2 tbsp Low-fat milk (optional, for fluffiness) - pilihan
- 1/2 tsp Salt (fine sea salt)
- 1/4 tsp Black pepper (freshly ground)
- 1 tbsp Olive oil (or minyak jagung (corn oil))
Arahan
- 1
Wash bayam (spinach) thoroughly and drain. Dice the tomato and chop bawang merah (red onion) finely.
5 minutes
Use fresh bayam for best flavor and texture.
- 2
Beat the eggs in a bowl. Add low-fat milk if desired for a fluffier omelette.
2 minutes
Whisk until eggs are slightly frothy for lightness.
- 3
Add chopped spinach, tomato, red onion, serai (lemongrass), daun pandan, salt, and pepper into the egg mixture. Mix well.
3 minutes
Ensure vegetables are evenly distributed for a consistent bite.
- 4
Heat olive oil in a non-stick pan over medium heat. Pour the egg mixture into the pan.
2 minutes
Use minyak jagung for a lighter, traditional touch.
Kenapa hidangan ini sihat
Spinach Tomato Omelette is a healthy choice due to its high protein and low carbohydrate content, making it ideal for weight management and sustaining energy throughout the day. The inclusion of fresh vegetables boosts fiber and micronutrients, supporting immune function and gut health. Using minimal oil and opting for low-fat milk further reduces calorie content, making this dish suitable for those watching their weight or blood sugar levels.
This Spinach Tomato Omelette is packed with protein from eggs and fiber from bayam (spinach) and tomatoes. The dish is rich in vitamins A, C, and K, as well as minerals like iron and potassium. Using olive oil or minyak jagung helps reduce saturated fat, while lemongrass and pandan add antioxidants. The low-fat milk option increases calcium without adding much fat. Overall, this omelette is a balanced meal with moderate calories, beneficial for heart health, digestion, and energy.
Petua
- 💡Tip 1: Use kampung eggs for richer flavor.
- 💡Tip 2: Add a dash of turmeric (kunyit) for extra color and nutrition.
- 💡Tip 3: Cook on low heat to prevent burning and ensure even texture.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving. Avoid freezing as texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
