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Ayam Goreng
Makan Tengah Hari • Malaysia
How to Make Ayam Goreng (Traditional & Healthy Version)
Ayam Goreng, Malaysia’s iconic fried chicken, is a beloved staple from bustling hawker stalls to festive home gatherings. This dish is renowned for its aromatic, crispy coating, infused with local spices like kunyit (turmeric), serai (lemongrass), and daun pandan. While traditionally deep-fried, this health-conscious version provides the same bold flavors while keeping calories in check. Malaysian Ayam Goreng is deeply rooted in the country’s multicultural culinary landscape, often enjoyed by Malay, Chinese, and Indian communities alike, each adding their own touch. The unique blend of fresh local herbs and spices creates a harmonious flavor that is truly Malaysian. Served with nasi lemak or simple jasmine rice, Ayam Goreng is not only satisfying but also a wonderful showcase of Malaysia’s rich food heritage. Whether for a family lunch or festive celebration, this dish offers irresistible crunch and vibrant flavors, making it a top choice for those seeking healthy Malaysian lunch recipes.
Bahan-bahan(untuk 1 cutlet or 2 drumsticks per person)
- 300g Plant-based chicken fillets (use high-protein, soy-based or seitan for vegetarian)
- 1 teaspoon Kunyit (turmeric powder) (for color and flavor)
- 1 stalk Serai (lemongrass) (finely minced)
- 3 cloves Bawang putih (garlic) (minced)
- 2 bulbs Bawang merah (shallots) (finely chopped)
- 1 leaf Daun pandan (pandan leaf) (tied in a knot for aroma) - pilihan
- 1/2 teaspoon Serbuk ketumbar (ground coriander)
- 1/2 teaspoon Serbuk jintan manis (ground cumin)
- 1/2 teaspoon Serbuk cili (chili powder) (adjust for spice level) - pilihan
- 1/2 teaspoon Garam (salt)
- 1/4 teaspoon Lada hitam (black pepper) (freshly ground)
- 1 tablespoon Cornstarch (for crispness)
- as needed Olive oil or canola oil spray (for air-frying or shallow frying)
Arahan
- 1
Prepare the marinade by combining kunyit, serai, bawang putih, bawang merah, coriander, cumin, chili powder, garam, and lada hitam in a bowl. Mix well to form a paste.
5 minutes
Use a mortar and pestle (lesung batu) for the most aromatic spice blend.
- 2
Coat the plant-based chicken fillets evenly with the marinade, massaging it in for maximum flavor absorption. Let it marinate for at least 10 minutes.
10 minutes
Marinate overnight for deeper flavors if time allows.
- 3
Sprinkle cornstarch over the marinated fillets, ensuring a light, even coating for extra crispiness.
2 minutes
Shake off excess cornstarch to avoid clumping.
- 4
Preheat your air fryer to 180°C or heat a non-stick skillet with a thin layer of olive oil. Place daun pandan in the air fryer or pan for added aroma.
3 minutes
Pandan adds a signature Malaysian aroma; don’t skip this step if available.
Kenapa hidangan ini sihat
This healthy version of Malaysian Ayam Goreng uses plant-based protein and minimal oil, making it suitable for calorie-conscious individuals. Air-frying significantly reduces total fat while retaining the signature crispy texture. The use of fresh local spices boosts flavor naturally without relying on excessive salt or additives. It's a guilt-free way to enjoy a beloved Malaysian classic.
This vegetarian Ayam Goreng is high in plant-based protein and contains minimal saturated fat thanks to air-frying or shallow frying. The spices—turmeric, lemongrass, and coriander—contain antioxidants and anti-inflammatory properties. Using olive oil spray reduces total calories and unhealthy fats. The dish is free from cholesterol and, when paired with whole grains or vegetables, provides a balanced meal rich in vitamins, minerals, and dietary fiber. It’s also a great source of iron, calcium, and B vitamins from the plant-based fillets.
Petua
- 💡Tip 1: Marinate overnight for deeper, more complex flavors.
- 💡Tip 2: Use fresh local spices for maximum aroma and authenticity.
- 💡Tip 3: Rest the cooked fillets on a rack, not paper towels, to keep them crispy.
Penyimpanan & hidangan
Let Ayam Goreng cool completely before storing in an airtight container. Refrigerate for up to 2 days. Reheat in an air fryer or oven to maintain crispiness. Avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
