Baked Chicken Thigh and Sweet Potato Tray
Pencuci Mulut • Malaysia
How to Make Baked Chicken Thigh and Sweet Potato Tray (Traditional & Healthy Version)
Baked Chicken Thigh and Sweet Potato Tray is a vibrant dish showcasing Malaysia’s multicultural culinary heritage. Combining succulent ayam (chicken) thighs with locally-grown ubi keledek (sweet potatoes), this recipe reflects the Malaysian love for wholesome, hearty meals. Often enjoyed as a main course, its colorful presentation and aromatic blend of spices such as halia (ginger) and serai (lemongrass) make it a favorite for family gatherings and festive occasions. Rooted in Malaysian cooking traditions, this tray bake is a healthier alternative to deep-fried dishes, using baking to preserve nutrients and flavor. The inclusion of sweet potatoes adds a natural sweetness and a source of complex carbohydrates, perfect for maintaining energy throughout the day. The use of local herbs like daun pandan and fresh coriander infuses the dish with a distinctive Southeast Asian aroma, making it uniquely Malaysian. This meal is an excellent option for those seeking balanced, nutritious, and flavorful cuisine without compromising authenticity.
Bahan-bahan(untuk 1 tray (shared between 2 people, typical Malaysian family portion))
- 2 pieces Ayam thigh (skinless) (Chicken thigh)
- 2 cups Ubi keledek (Sweet potatoes, cubed)
- 1 stalk Serai (Lemongrass, finely chopped)
- 1 tablespoon Halia (Fresh ginger, grated)
- 2 cloves Bawang putih (Garlic, minced)
- 1 leaf Daun pandan (Pandan leaf, cut into strips) - pilihan
- 1 tablespoon Minyak zaitun (Olive oil)
- 1/2 teaspoon Garam (Salt)
- 1/4 teaspoon Lada hitam (Black pepper)
- 2 tablespoons Daun ketumbar (Fresh coriander, chopped) - pilihan
Arahan
- 1
Preheat your oven to 200°C (fan forced). Line a baking tray with parchment paper.
5 minutes
Using parchment paper makes cleanup easier and prevents sticking.
- 2
In a large bowl, combine ayam thigh, ubi keledek, serai, halia, bawang putih, and daun pandan. Toss with minyak zaitun, garam, and lada hitam.
5 minutes
Ensure the marinade coats every piece for maximum flavor.
- 3
Arrange the chicken thighs and sweet potato cubes evenly on the tray, ensuring pandan strips are tucked under the chicken for aroma.
2 minutes
Space ingredients for even roasting and crispiness.
- 4
Bake for 20 minutes, turning sweet potato cubes halfway through for even browning.
20 minutes
Check chicken doneness with a fork; juices should run clear.
Kenapa hidangan ini sihat
Baked Chicken Thigh and Sweet Potato Tray is a healthy choice due to its low saturated fat content, high protein, and abundance of vitamins and minerals. Baking instead of frying reduces excess oil, and the use of local, fresh ingredients ensures maximum nutritional value. It is suitable for weight management, supports immune health, and keeps energy levels stable.
This dish is rich in lean protein from ayam thigh and provides complex carbohydrates and dietary fiber from ubi keledek. Sweet potatoes are a source of vitamins A and C, potassium, and antioxidants. The use of olive oil adds healthy unsaturated fats, while fresh herbs and spices contribute anti-inflammatory properties. With minimal added salt and no dairy or gluten, it suits various dietary needs.
Petua
- 💡Tip 1: Marinate chicken overnight for deeper flavor.
- 💡Tip 2: Use freshly grated ginger for a more pungent aroma.
- 💡Tip 3: Add a squeeze of limau nipis (lime) before serving for extra zest.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat in the oven or microwave before serving. Avoid freezing to maintain texture of sweet potatoes.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 400.0 kcal |
