Putih telur kukus
Sarapan • Malaysia
How to Make Steamed Egg Whites (Traditional & Healthy Version)
Steamed Egg Whites, or 'Telur Putih Kukus', is a delicate and nutritious snack beloved in Malaysian homes. This dish, though simple, showcases the heart of Malaysia’s multicultural cuisine, incorporating subtle flavors from local ingredients such as pandan leaves and lemongrass. It’s a favorite among health-conscious eaters for its lightness and versatility—enjoyed by Malays, Chinese, and Indian communities as a wholesome snack or breakfast option. The origins of Steamed Egg Whites in Malaysia are rooted in the nation’s penchant for steamed and gently cooked foods. This method preserves the natural taste and nutrients of the egg whites while allowing creative infusions of local aromas. The silky texture and mild flavor make it an ideal base for the addition of herbs and spices, reflecting the country’s vibrant culinary landscape. Whether served with a drizzle of soy sauce or a sprinkle of fresh spring onions, this dish offers a comforting, protein-rich bite suitable for every member of the family. Choosing Steamed Egg Whites is also a nod to Malaysia’s growing health trend, as more people look for low-fat, high-protein options that do not compromise on flavor. The inclusion of pandan and lemongrass elevates the dish, making it aromatically Malaysian while still being gentle on the palate and waistline.
Bahan-bahan(untuk 1 small bowl per person)
- 4 large Egg whites (telur putih)
- 1 tablespoon Low-sodium soy sauce (kicap masin rendah garam)
- 1 leaf Pandan leaf (daun pandan, knotted)
- 1 stalk Lemongrass stalk (serai, bruised)
- 2 tablespoons Spring onions (daun bawang, sliced)
- 1/4 teaspoon White pepper (lada putih)
- 1 teaspoon Olive oil (minyak zaitun)
- 1/8 teaspoon Salt (garam)
- 1/4 cup Water (air)
- 1 tablespoon Fresh coriander (daun ketumbar, chopped) - pilihan
Arahan
- 1
Separate egg whites from yolks and place the whites in a mixing bowl.
3 minutes
Ensure no yolk mixes in for the silkiest texture.
- 2
Add water, low-sodium soy sauce, salt, and white pepper. Whisk gently until just combined.
5 minutes
Avoid over-whisking to prevent bubbles.
- 3
Strain the mixture through a fine sieve into a heatproof bowl for extra smoothness.
2 minutes
Straining ensures a custard-like texture.
- 4
Place knotted pandan leaf and bruised lemongrass stalk in the bowl with the egg mixture.
2 minutes
These infuse fragrance without overpowering taste.
Kenapa hidangan ini sihat
This Malaysian snack is ideal for a balanced diet due to its high protein and low-calorie content. By using only egg whites and minimal oil, it reduces saturated fat and cholesterol intake. The addition of local herbs like pandan and lemongrass offers natural antioxidants and flavor without artificial additives, making it suitable for those watching their weight, cholesterol, and overall health.
Steamed Egg Whites are rich in high-quality protein, low in fat, and virtually cholesterol-free, making them an excellent choice for heart health. They provide essential amino acids, vitamins such as B2 (riboflavin), and minerals like selenium and potassium. Lemongrass and pandan add antioxidants, while spring onions and coriander provide dietary fiber and micronutrients. The low use of oil and absence of yolks keep calories minimal, supporting weight management and muscle recovery.
Petua
- 💡Tip 1: Always strain the egg mixture for a silky, custard-like finish.
- 💡Tip 2: Steam on medium heat to avoid tough or rubbery eggs.
- 💡Tip 3: Add garnishes only after steaming for maximum freshness.
Penyimpanan & hidangan
Store in an airtight container in the fridge for up to 2 days. Reheat gently using steam or microwave on low to preserve texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 34.0 kcal |
