Poke Bowl Ayam Nasi Perang
Makan Tengah Hari • Malaysia
How to Make Brown Rice Chicken Poke Bowl (Traditional & Healthy Version)
The Brown Rice Chicken Poke Bowl is a vibrant and health-conscious local twist on the globally popular poke bowl, infused with Malaysian influences. By substituting traditional white rice with wholesome brown rice, this dish boosts fibre while offering a nutty base for lean, marinated chicken and an array of fresh, crunchy vegetables. Malaysian touches like lemongrass-marinated chicken and a light, spicy sambal dressing bring together the rich multicultural heritage of the country, reflecting flavours from Malay, Chinese, and Indian cuisines. Perfect for lunch, this bowl is as nourishing as it is colourful. The use of local ingredients such as timun (cucumber), taugeh (bean sprouts), and a hint of pandan in the rice makes it both familiar and exciting for Malaysians seeking healthier meal options. The Brown Rice Chicken Poke Bowl is particularly appealing for busy individuals and families who want a satisfying meal that is quick to assemble, packed with protein, and loaded with vegetables. Its adaptability to various dietary needs and the ease of customisation make it a go-to lunch choice in Malaysia’s urban food scene.
Bahan-bahan(untuk 1 large bowl per person)
- 1 cup Brown rice (beras perang)
- 200g Chicken breast (boneless, skinless)
- 1 stalk Lemongrass (serai, finely chopped)
- 1 leaf Pandan leaf (daun pandan, knotted) - pilihan
- 1/2 cup Timun (cucumber) (sliced)
- 1/2 cup Carrot (julienned)
- 1/2 cup Taugeh (bean sprouts) (blanched)
- 1/2 cup Red cabbage (shredded)
- 1/3 cup Edamame beans (shelled, steamed)
- 1 tbsp Sambal belacan or chili paste (adjust for spice level) - pilihan
- 2 tbsp Low-sodium soy sauce (kicap masin)
- 1 tbsp Lime juice (limau nipis)
- 1 tsp Olive oil (minyak zaitun)
- 1 tsp Sesame seeds (bijan, toasted) - pilihan
- 1 stalk Spring onion (daun bawang, sliced) - pilihan
Arahan
- 1
Rinse the brown rice and cook with 2 cups water and the pandan leaf until fluffy. Set aside to cool slightly.
20 minutes
Adding pandan leaf gives the rice a signature Malaysian aroma.
- 2
Marinate sliced chicken breast with chopped lemongrass, 1 tbsp soy sauce, and 1 tsp olive oil for at least 10 minutes.
10 minutes
Marinating longer enhances flavour and tenderness.
- 3
Grill or pan-sear the chicken over medium heat until fully cooked and slightly charred. Slice into strips.
8 minutes
Do not overcook to keep chicken juicy.
- 4
Prepare vegetables: blanch taugeh, slice timun, julienne carrot, and shred red cabbage. Steam edamame beans until tender.
5 minutes
Use a mandoline for even, thin veggie slices.
Kenapa hidangan ini sihat
Choosing brown rice over white rice lowers the glycemic index, supporting steady blood sugar levels and making this dish weight-loss and diabetic-friendly. The abundance of fresh vegetables delivers fibre and micronutrients, while lean grilled chicken provides muscle-building protein with minimal fat. The use of olive oil and minimal processed sauces keeps the dish light and heart-healthy. It’s a wholesome, filling lunch that aligns with Malaysia’s growing health-conscious trends.
This Brown Rice Chicken Poke Bowl is nutritionally balanced, offering a high amount of lean protein from chicken breast, complex carbohydrates from brown rice, and a diverse mix of vitamins and minerals from fresh vegetables. Brown rice is rich in fibre, supporting digestive health and sustained energy. Lemongrass and pandan add antioxidants, while the variety of colourful vegetables provide essential micronutrients like vitamin A, vitamin C, and potassium. Olive oil and sesame seeds offer healthy fats that support heart health. This meal is low in saturated fat and can be adapted for various dietary needs.
Petua
- 💡Tip 1: Cook brown rice in advance for meal prep and quick assembly.
- 💡Tip 2: Use leftover grilled chicken from dinner to save time.
- 💡Tip 3: Customise with local greens like ulam raja or pegaga for a Malaysian twist.
Penyimpanan & hidangan
Keep the components separate in airtight containers in the fridge for up to 2 days. Assemble and add dressing just before serving to maintain freshness and texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 510.0 kcal |
