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Blackpepper Chicken Breast
Makan Tengah Hari • Malaysia
How to Make Blackpepper Chicken Breast (Traditional & Healthy Version)
Blackpepper Chicken Breast is a beloved lunch dish in Malaysia, showcasing the vibrant multicultural flavors that define the country's cuisine. This dish features succulent ayam (chicken) breast marinated and sautéed with freshly ground black pepper, garlic, and local aromatics such as daun pandan and serai (lemongrass). The result is a tender, juicy protein-packed meal with a bold peppery aroma, balanced by subtle herbal notes. Malaysian families often enjoy Blackpepper Chicken Breast as part of a wholesome lunch, pairing it with brown rice or a salad for a balanced meal. Rooted in Malaysia’s multicultural culinary landscape, Blackpepper Chicken Breast reflects influences from Malay, Chinese, and Indian cooking traditions, but has become a staple in modern Malaysian kitchens. Its simplicity, quick preparation, and use of local ingredients like cili merah and bawang putih make it a favorite among health-conscious eaters looking for maximum flavor with minimum calories. With its high protein content and low saturated fat, this dish is perfect for those tracking their nutrition while savoring authentic Malaysian flavors.
Bahan-bahan(untuk 1 chicken breast with sauce, served with 1/2 cup brown rice or salad)
- 2 pieces (about 250g each) Chicken breast (Ayam)
- 2 tablespoons Black pepper (Lada hitam, freshly ground)
- 3 cloves Garlic (Bawang putih, minced)
- 1 Red chili (Cili merah, finely sliced) - pilihan
- 1 tablespoon Soy sauce (low sodium) (Kicap cair)
- 1 stalk Lemongrass (Serai, bruised) - pilihan
- 1 Pandan leaf (Daun pandan, knotted) - pilihan
- 1 small Onion (Bawang besar, sliced)
- 1 tablespoon Olive oil (Minyak zaitun)
- 1/4 teaspoon Salt (Garam)
- 1/2 teaspoon Brown sugar (Gula perang, optional for balance) - pilihan
Arahan
- 1
Clean and pat dry the chicken breasts. Lightly score them to allow the marinade to penetrate.
5 minutes
Scoring helps the spices infuse deeper for extra flavor.
- 2
In a bowl, mix black pepper, soy sauce, minced garlic, salt, and olive oil. Add brown sugar if desired.
3 minutes
Use freshly ground lada hitam for a robust aroma.
- 3
Marinate the chicken breasts in the mixture for at least 10 minutes. Add sliced onion, lemongrass, red chili, and pandan leaf to enhance aroma.
10 minutes
Letting chicken marinate longer boosts flavor and tenderness.
- 4
Heat a non-stick pan over medium heat. Add marinated chicken with aromatics and cook for 8-10 minutes on each side until golden and cooked through.
15 minutes
Cover the pan to retain moisture and infuse herbal notes.
Kenapa hidangan ini sihat
This Malaysian Blackpepper Chicken Breast recipe is a healthy lunch option because it is low in calories, high in protein, and uses heart-friendly olive oil. By avoiding deep-frying and minimizing added sugars, the dish fits well into a calorie-tracked meal plan. Incorporating local herbs like pandan and serai not only enhances flavor but also provides natural health benefits. This recipe supports weight loss, muscle maintenance, and overall wellbeing, making it ideal for health-conscious Malaysians.
Blackpepper Chicken Breast is packed with lean protein from ayam, promoting muscle repair and satiety. The use of olive oil instead of palm oil reduces saturated fat, while aromatics like garlic and lemongrass provide antioxidants and anti-inflammatory benefits. Brown rice or salad as a side adds complex carbohydrates and fiber, which support digestive health. The dish contains low sodium thanks to kicap cair (low sodium soy sauce), making it suitable for those managing blood pressure. Rich in B vitamins, iron, and potassium, this meal covers essential nutrients for daily wellness.
Petua
- 💡Tip 1: Use freshly ground lada hitam for maximum aroma and flavor.
- 💡Tip 2: Marinate the chicken overnight for deeper taste and tenderness.
- 💡Tip 3: Slice chicken against the grain for a softer bite.
Penyimpanan & hidangan
Store cooked chicken in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave to maintain juiciness. Avoid freezing as aromatics may lose flavor.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
