Boiled Egg White
Makan Tengah Hari • Malaysia
How to Make Boiled Egg White (Traditional & Healthy Version)
Boiled Egg White, or 'Putih Telur Rebus' in Malay, is a simple yet versatile dish enjoyed across Malaysia. This recipe highlights the multicultural Malaysian cuisine by incorporating aromatic ingredients like daun pandan and serai (lemongrass), giving a subtle fragrance and enhancing the natural flavor of egg whites. Traditionally served as a protein-rich snack or side, boiled egg whites are loved for their light texture and adaptability to local flavors. In Malaysia, boiled egg whites are often paired with sambal or a sprinkle of local herbs, making them more than just a plain meal. This dish is an excellent choice for lunch, especially for those seeking a vegetarian, low-fat, and high-protein option. The use of local ingredients like daun ketumbar (coriander leaves) and bawang putih (garlic) celebrates Malaysia’s culinary diversity. Boiled Egg White is perfect for calorie-conscious eaters, providing a filling meal with minimal calories while staying true to the Malaysian palate.
Bahan-bahan(untuk 2 boiled egg whites per serving)
- 6 Egg whites (Putih telur)
- 4 cups Water (Air)
- 2 Pandan leaves (Daun pandan, tied into knots) - pilihan
- 1 stalk Lemongrass (Serai, bruised) - pilihan
- 2 tbsp Coriander leaves (Daun ketumbar, chopped) - pilihan
- 1/2 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam) - pilihan
- 1 clove Garlic (Bawang putih, minced) - pilihan
- 1/4 tsp Chili flakes (Cili kering) - pilihan
- 1 tsp Olive oil (Minyak zaitun (for garnish)) - pilihan
Arahan
- 1
Carefully separate the egg whites from the yolks and place them in a bowl.
5 minutes
Use fresh eggs for easier separation and a smoother texture.
- 2
Fill a pot with water, add pandan leaves and bruised lemongrass for aroma.
5 minutes
Tie pandan leaves into knots to release more flavor.
- 3
Bring the water to a gentle boil. Add salt and minced garlic.
5 minutes
Adding garlic enhances the Malaysian flavor profile.
- 4
Gently slide the egg whites into the simmering water, keeping the heat low to prevent overcooking.
5 minutes
Simmering ensures the egg whites remain tender.
Kenapa hidangan ini sihat
This boiled egg white recipe is a healthy choice because it uses minimal oil and skips the egg yolk, significantly reducing cholesterol and saturated fat. The use of local herbs and aromatics adds flavor without extra calories, making it suitable for weight management, diabetics, and vegetarians. It is filling, nutrient-dense, and easy to digest, supporting a balanced Malaysian diet.
Boiled egg whites are an excellent source of high-quality protein, containing essential amino acids needed for muscle repair and growth. They are low in calories and virtually fat-free, making them ideal for those seeking a lean source of nutrition. Egg whites are also rich in vitamins like B2 (riboflavin) and minerals such as selenium. The addition of pandan, serai, and coriander introduces antioxidants and anti-inflammatory properties, contributing to overall wellness.
Petua
- 💡Tip 1: Use freshly separated egg whites for best results.
- 💡Tip 2: Infuse water with pandan and lemongrass for authentic Malaysian aroma.
- 💡Tip 3: Avoid overcooking to keep egg whites tender and silky.
Penyimpanan & hidangan
Store boiled egg whites in an airtight container in the refrigerator for up to 3 days. Reheat gently in hot water before serving to preserve texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 17.0 kcal |
