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Baked Black Pepper Chicken Breast
Makan Tengah Hari • Malaysia
How to Make Baked Black Pepper Chicken Breast (Traditional & Healthy Version)
Baked Black Pepper Chicken Breast is a beloved Malaysian lunch dish that showcases the bold yet balanced flavors emblematic of our multicultural cuisine. While its roots are global, Malaysians have made this dish their own by infusing it with local aromatics like serai (lemongrass) and daun limau purut (kaffir lime leaves). The result is a juicy, tender chicken breast coated in an aromatic black pepper marinade, then oven-baked for a healthier alternative to frying. This dish is particularly popular among health-conscious Malaysians and is often served during weekday lunches for its high protein content and minimal oil use. The combination of lada hitam (black pepper), fresh herbs, and a hint of madu (honey) delivers a satisfying meal that suits the Malaysian palate. Baked Black Pepper Chicken Breast is easy to prepare and a wonderful introduction to modern Malaysian home cooking, blending traditional ingredients with contemporary cooking methods. It’s perfect for anyone looking to enjoy a wholesome, flavorful lunch that fits into a healthy lifestyle.
Bahan-bahan(untuk 1 whole chicken breast per person, served with salad or brown rice)
- 2 pieces (about 300g total) Chicken breast (kulit dibuang (skinless))
- 1 tablespoon Cracked black pepper (lada hitam kasar)
- 3 cloves Garlic (bawang putih, minced)
- 2 tablespoons Soy sauce (low sodium) (kicap cair)
- 1 teaspoon Honey (madu)
- 1 stalk Lemongrass (serai, white part only, finely chopped)
- 2 leaves Kaffir lime leaf (daun limau purut, finely sliced)
- 1 teaspoon Olive oil (minyak zaitun)
- 1/4 teaspoon Salt (garam)
- 1 tablespoon Fresh coriander (daun ketumbar, chopped, for garnish) - pilihan
Arahan
- 1
Preheat oven to 200°C (fan-forced). Line a baking tray with baking paper or lightly grease with olive oil.
5 minutes
Ensure the oven is fully preheated for even cooking.
- 2
In a bowl, combine garlic, cracked black pepper, soy sauce, honey, lemongrass, kaffir lime leaf, olive oil, and salt. Mix well to form the marinade.
3 minutes
Crush the lemongrass to release more aroma.
- 3
Add chicken breasts to the bowl. Rub marinade thoroughly onto each piece. Let marinate for at least 10 minutes (or up to 1 hour in the fridge for deeper flavor).
10 minutes
Marinate longer for more intense flavor.
- 4
Place marinated chicken breasts on the prepared baking tray. Spread any excess marinade on top.
2 minutes
Arrange chicken in a single layer for even baking.
Kenapa hidangan ini sihat
This recipe uses minimal oil, no deep frying, and lean chicken breast, making it ideal for calorie and fat control. The addition of local herbs and spices boosts flavor without increasing sodium or calories. It’s a great way to enjoy traditional Malaysian flavors in a modern, health-conscious way, supporting weight management and providing high-quality protein for sustained energy.
Baked Black Pepper Chicken Breast is high in lean protein, which supports muscle repair and keeps you full longer. Using skinless chicken breast helps reduce saturated fat, while baking instead of frying minimizes oil usage. Lemongrass and kaffir lime leaf add antioxidants and micronutrients, while garlic is known for its immune-boosting properties. The dish is naturally low in carbohydrates and contains healthy fats from olive oil, making it suitable for balanced diets.
Petua
- 💡Tip 1: Pound the lemongrass well to extract extra fragrance.
- 💡Tip 2: Marinate overnight for the deepest flavor infusion.
- 💡Tip 3: Let the chicken rest after baking to keep it moist.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a microwave or oven to maintain juiciness. Do not freeze, as the texture may change.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 175.0 kcal |
