Salad Ayam dan Sayur-sayuran
Makan Tengah Hari • Malaysia
How to Make Chicken and Vegetable Salad (Traditional & Healthy Version)
Chicken and Vegetable Salad is a vibrant, refreshing Malaysian dish that highlights the country's multicultural culinary heritage. Inspired by the flavors found in Malaysian street food and home kitchens, this salad combines tender ayam (chicken) breast with a medley of fresh, crunchy vegetables such as timun (cucumber), lobak merah (carrot), and kacang panjang (long beans). The salad is tossed in a zesty, tangy dressing infused with local ingredients like limau nipis (lime juice) and serai (lemongrass), reflecting Malaysia’s love for bold yet balanced flavors. Perfect for lunch in the Malaysian heat, this dish is both light and nourishing, making it a popular choice for those seeking a nutritious, low-calorie meal. Its customizable nature allows it to fit seamlessly into modern healthy eating trends while retaining its roots in traditional Malaysian cuisine. The use of local herbs like daun ketumbar (coriander leaves) and optional additions of cili padi (bird’s eye chili) give this salad a uniquely Malaysian twist that sets it apart from other salads. Whether enjoyed as a main meal or as a side, Chicken and Vegetable Salad is a testament to the rich diversity of Malaysia’s food culture.
Bahan-bahan(untuk 1 medium plate or 300g per serving)
- 150g Chicken breast, skinless (ayam)
- 1 medium Cucumber (timun, sliced thinly)
- 1 large Carrot (lobak merah, julienned)
- 50g Long beans (kacang panjang, sliced)
- 1/2 medium Red onion (bawang merah, thinly sliced)
- 1 stalk Lemongrass (serai, bruised and chopped)
- 2 tablespoons Lime juice (limau nipis)
- 2 tablespoons Coriander leaves (daun ketumbar, chopped)
- 1 Bird’s eye chili (cili padi, sliced (optional for heat)) - pilihan
- 1/2 teaspoon Salt
- 1/4 teaspoon Black pepper
- 1 tablespoon Olive oil
Arahan
- 1
Poach the chicken breast in simmering water with half the lemongrass and a pinch of salt for 10-12 minutes until cooked through. Let cool, then shred into bite-sized pieces.
15 minutes
Poaching keeps the chicken juicy and lower in fat.
- 2
Blanch the long beans in boiling water for 1 minute. Drain and cool under running water to retain their crunch and vibrant color.
3 minutes
Quick blanching preserves nutrients and color.
- 3
In a large bowl, combine cucumber, carrot, long beans, and red onion. Toss to mix evenly.
2 minutes
Use a mandoline for even, thin slices.
- 4
Prepare the dressing by mixing lime juice, remaining lemongrass, olive oil, salt, black pepper, and bird's eye chili if using.
2 minutes
For extra flavor, let the dressing sit for 5 minutes before using.
Kenapa hidangan ini sihat
Choosing this Malaysian Chicken and Vegetable Salad means enjoying a meal low in calories and high in nutrients. The fresh vegetables deliver fiber for digestive health, while lean chicken offers sustained energy and muscle support. The use of lime juice and herbs instead of heavy dressings keeps it light and suitable for weight management, diabetes-friendly diets, and heart health. It's a smart, wholesome option for anyone seeking a healthy lunch.
This Chicken and Vegetable Salad is packed with lean protein from ayam, dietary fiber from fresh vegetables, and essential vitamins like vitamin A, C, and K. The inclusion of olive oil provides heart-healthy monounsaturated fats, while lime juice boosts vitamin C intake. Lemongrass and coriander contribute antioxidants, supporting overall wellness. The salad is low in saturated fat and free from refined sugars, making it a nutrient-dense choice for balanced nutrition.
Petua
- 💡Marinate chicken in lime juice and black pepper before poaching for extra flavor.
- 💡Add toasted peanuts or sesame seeds for a nutty crunch.
- 💡Use leftover poached chicken for meal prep throughout the week.
Penyimpanan & hidangan
Store leftover salad in an airtight container in the refrigerator for up to 1 day. For best texture and flavor, keep dressing and vegetables separate until ready to serve.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 230.0 kcal |
