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Baked Pasta Carbonara with Chicken
Makan Tengah Hari • Malaysia
How to Make Baked Pasta Carbonara with Chicken (Traditional & Healthy Version)
Baked Pasta Carbonara with Chicken is a beloved Malaysian fusion dish, blending Western comfort food with Malaysian multicultural influences. In Malaysia, pasta carbonara has been embraced and adapted to local tastes, often featuring chicken as a lean protein and subtle hints of local ingredients like daun limau purut (kaffir lime leaf) or even a dash of serbuk lada hitam (black pepper powder) for an aromatic twist. Our health-conscious version is oven-baked for a lighter finish, using less oil and enriched with wholesome vegetables such as bayam (spinach) and cendawan (mushrooms), making it suitable for calorie trackers and health enthusiasts. The creamy carbonara sauce, traditionally made with cream and cheese, is here lightened using low-fat susu segar (fresh milk) and reduced-fat cheese, yet still delivers a rich, comforting flavor. This dish is perfect for lunch, providing a satisfying, high-protein meal that fuels the day without feeling heavy. Its popularity in Malaysia reflects our multicultural palate, combining Italian technique with local preferences for wholesome, balanced meals. The addition of local herbs and greens not only boosts nutrition but also creates a uniquely Malaysian pasta experience.
Bahan-bahan(untuk 1 generous baked pasta portion per person)
- 120g (uncooked) Whole wheat penne or fusilli pasta (Pasta gandum penuh)
- 150g Chicken breast (Dada ayam, skinless, diced)
- 1 cup Low-fat milk (Susu rendah lemak)
- 1/4 cup Reduced-fat cheddar cheese (Keju rendah lemak, grated)
- 1 large Egg (Telur)
- 1/2 medium Brown onion (Bawang besar, diced)
- 2 cloves Garlic (Bawang putih, minced)
- 1 cup Fresh spinach (Bayam, roughly chopped) - pilihan
- 4 pieces Button mushrooms (Cendawan butang, sliced) - pilihan
- 1 tablespoon Olive oil (Minyak zaitun)
- 1/2 teaspoon Black pepper (Serbuk lada hitam)
- to taste Salt (Garam)
- 1 tablespoon Fresh parsley (Daun parsley, chopped) - pilihan
Arahan
- 1
Preheat your oven to 180°C (fan mode). Boil water with a pinch of salt and cook the whole wheat pasta until just al dente. Drain and set aside.
8 minutes
Don’t overcook pasta; it will finish cooking in the oven.
- 2
Heat olive oil in a non-stick pan over medium heat. Sauté diced onion and garlic until fragrant. Add the chicken breast and cook until just done.
5 minutes
Cut chicken into small, even cubes for quicker, even cooking.
- 3
Add mushrooms and spinach to the pan. Stir-fry for 2 minutes until vegetables soften. Season with black pepper and salt.
2 minutes
Add vegetables at the end to preserve nutrients and color.
- 4
In a bowl, whisk together low-fat milk, egg, and half of the grated cheese. Mix until smooth.
2 minutes
Ensure milk and egg are well combined for a creamy, even sauce.
Kenapa hidangan ini sihat
By baking instead of frying and using lean protein, whole grains, and plenty of vegetables, this pasta carbonara keeps calories in check without sacrificing flavor. The recipe is lighter than traditional versions, making it ideal for weight management, heart health, and overall well-being. The use of local greens boosts antioxidants and micronutrients, making this a wholesome Malaysian lunch choice.
This Baked Pasta Carbonara with Chicken is high in protein from lean chicken breast and egg, while whole wheat pasta provides complex carbohydrates and fiber for sustained energy. The inclusion of fresh spinach and mushrooms adds vitamins A, C, and B-complex, plus minerals such as iron and potassium. Using low-fat dairy and reduced cheese significantly reduces saturated fat and calories, making this a balanced, nutrient-dense meal suitable for calorie-conscious eaters.
Petua
- 💡Tip 1: Use freshly grated cheese for better melting and flavor.
- 💡Tip 2: Add a crushed daun limau purut leaf for a subtle Malaysian aroma.
- 💡Tip 3: Let the pasta rest for 5 minutes after baking for easier slicing and serving.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave until heated through. Add a splash of milk before reheating to prevent dryness.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 500.0 kcal |
