Omelet Telur Tomato
Sarapan • Malaysia
How to Make Tomato Egg Omelette (Traditional & Healthy Version)
Tomato Egg Omelette, locally known as 'Telur Dadar Tomato', is a beloved breakfast staple in Malaysia’s multicultural cuisine. This simple yet flavorful dish is a popular choice among Malaysians, especially in urban households, thanks to its quick preparation and comforting taste. The combination of juicy tomatoes and fluffy eggs creates a harmonious blend of tangy and savory flavors, enhanced by the subtle aroma of local herbs like daun bawang (spring onions) and a hint of lemongrass. In Malaysia, the Tomato Egg Omelette is often enjoyed in the morning alongside fresh kopi or teh tarik, offering a nutritious start to the day. It reflects the multicultural influences of Malaysian cooking, drawing from Chinese, Malay, and Indian traditions, with each family adding their own twist. Using local ingredients such as pandan leaves and lemongrass elevates the omelette, making it uniquely Malaysian. Its versatility and health-conscious appeal make it an excellent choice for those seeking a balanced meal that fits a calorie-controlled diet.
Bahan-bahan(untuk 1 medium omelette per person)
- 4 Eggs (Telur)
- 2 medium Tomatoes (Locally grown, diced)
- 2 stalks Spring onions (Daun bawang, finely sliced)
- 1 stalk Lemongrass (Serai, finely minced) - pilihan
- 1 small Pandan leaf (Daun pandan, knotted for aroma) - pilihan
- 2 tablespoons Low-fat milk (Susu rendah lemak) - pilihan
- 1 tablespoon Vegetable oil (Minyak sayur)
- 1/2 teaspoon Salt (Garam)
- 1/4 teaspoon Black pepper (Lada hitam)
- 1/4 teaspoon Chilli flakes (Lada kering, optional) - pilihan
Arahan
- 1
Wash and dice the tomatoes. Slice the spring onions and mince the lemongrass (if using). Knot the pandan leaf for aroma.
5 minutes
Use ripe tomatoes for a sweeter omelette.
- 2
Crack the eggs into a bowl. Add salt, black pepper, and low-fat milk. Beat well until frothy.
3 minutes
Whisk thoroughly for a fluffier omelette.
- 3
Heat vegetable oil in a non-stick pan over medium heat. Add lemongrass and pandan leaf. Sauté for 1 minute until fragrant.
2 minutes
Do not burn the lemongrass; it can turn bitter.
- 4
Add diced tomatoes and sauté until softened, about 3 minutes. Remove pandan leaf after tomatoes are cooked.
3 minutes
Let tomatoes release their juices for added flavor.
Kenapa hidangan ini sihat
This omelette is a healthy choice because it combines lean protein with antioxidant-rich vegetables. The use of fresh, local ingredients and minimal oil ensures a lower calorie count, making it ideal for weight management and wellness. It is vegetarian and can be easily adapted for vegan diets. High fiber from tomatoes and spring onions supports digestion, and low-fat milk reduces saturated fat intake. It’s a balanced, nutritious meal for all ages.
Tomato Egg Omelette is rich in protein from eggs and provides essential vitamins like A, C, and K from tomatoes and spring onions. It is low in saturated fat when made with minimal oil and low-fat milk. Tomatoes are high in antioxidants such as lycopene, supporting heart health, while eggs contribute choline and selenium. Using local herbs adds micronutrients without extra calories. The dish is balanced in macronutrients, making it suitable for a healthy Malaysian breakfast.
Petua
- 💡Tip 1: Use fresh, ripe tomatoes for the best flavor and texture.
- 💡Tip 2: Whisk eggs thoroughly to achieve a fluffy omelette.
- 💡Tip 3: Add pandan leaf and lemongrass for a true Malaysian aroma.
Penyimpanan & hidangan
Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave to maintain moisture. Avoid freezing as the texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 195.0 kcal |
