Keropok Keju dan Bawang Bakar
Makan Tengah Hari • Malaysia
How to Make Baked Cheese and Onion Crisps (Traditional & Healthy Version)
Baked Cheese and Onion Crisps, locally known as keropok keju dan bawang bakar, bring together the comforting flavors of melty cheese and sweet caramelized onions with a healthier, oven-baked twist. While crisps are often associated with deep-fried snacks, this Malaysian version is baked to perfection, making it a favorite for those seeking a lighter lunch option without compromising on authentic taste. The inclusion of local ingredients such as daun ketumbar (coriander leaves) and a hint of pandan lends a Malaysian flair, reflecting the country's multicultural influences and creative approach to fusion cuisine. Perfect for an afternoon meal or as a hearty snack, these crisps capture the essence of Malaysian gatherings—where food is shared and enjoyed together. The natural sweetness of caramelized onions pairs beautifully with a modest amount of cheese, offering a balanced, satisfying crunch. Baked Cheese and Onion Crisps are not only delicious but also cater to modern health trends, making them an ideal choice for calorie-conscious individuals seeking a taste of Malaysia’s culinary diversity.
Bahan-bahan(untuk 1 medium plate (about 10-12 crisps))
- 1 large Yellow onion (bawang besar)
- 1/2 cup, grated Low-fat cheddar cheese (keju rendah lemak)
- 1 cup Whole wheat flour (tepung gandum penuh)
- 1 tablespoon Olive oil (minyak zaitun)
- 1 small, finely chopped Pandan leaf (daun pandan) - pilihan
- 2 tablespoons, chopped Coriander leaves (daun ketumbar)
- 1/2 teaspoon Baking powder (serbuk penaik)
- 1/4 teaspoon Salt (garam)
- 1/4 teaspoon Black pepper (lada hitam)
- 2 tablespoons Low-fat yogurt (yogurt rendah lemak)
Arahan
- 1
Preheat your oven to 180°C (350°F) and line a baking tray with parchment paper.
5 minutes
Ensure oven is fully preheated for even baking.
- 2
Peel and finely slice the yellow onion. Sauté in olive oil over medium heat until golden and caramelized, about 8 minutes.
8 minutes
Stir frequently to avoid burning and bring out the onion's natural sweetness.
- 3
In a large mixing bowl, combine whole wheat flour, baking powder, salt, and black pepper.
2 minutes
Sift the flour for a lighter crisp texture.
- 4
Add the cooled caramelized onions, grated cheese, chopped coriander, and pandan leaf (if using) to the dry ingredients. Mix well.
2 minutes
Distribute ingredients evenly for consistent flavor in every bite.
Kenapa hidangan ini sihat
Baked Cheese and Onion Crisps are a healthier alternative to deep-fried snacks, using baking instead of frying to reduce oil and calorie content. The inclusion of whole wheat flour boosts fiber, helping with satiety and blood sugar control. Low-fat cheese and yogurt reduce saturated fat while maintaining protein, making this dish suitable for weight management and overall wellness.
This dish offers a nutritious balance of whole grains, protein, and healthy fats. Using whole wheat flour increases dietary fiber, aiding digestion and providing sustained energy. Low-fat cheddar cheese supplies calcium and protein for muscle and bone health, while onions deliver antioxidants like quercetin. Olive oil is rich in heart-healthy monounsaturated fats. The addition of herbs and pandan offers vitamins and minerals with minimal calories, making these crisps a guilt-free treat.
Petua
- 💡Tip 1: Allow onions to fully caramelize for deeper flavor.
- 💡Tip 2: Add a sprinkle of extra cheese on top before baking for an irresistible crust.
- 💡Tip 3: Experiment with local herbs like daun selasih (basil) for added aroma.
Penyimpanan & hidangan
Store in an airtight container at room temperature for up to 2 days. For longer freshness, refrigerate and re-crisp in the oven before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 100.0 kcal |
| Protein | 10.0 g |
| Karbohidrat | 55.0 g |
| Jumlah Lemak | 18.0 g |
| Serat | 4.0 g |
| Gula | 1.8 g |
| Natrium | 410.0 mg |
| Kalium | 320.0 mg |
| Kolesterol | 12.0 mg |
| Vitamin A | 85.0 IU |
| Vitamin C | 6.0 mg |
| Kalsium | 110.0 mg |
| Zat Besi | 1.1 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 105.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.9 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 µg |
| Folate | 18.0 µg |
