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Chicken Benjo Sandwich
Makan Tengah Hari • Malaysia
How to Make Chicken Benjo Sandwich (Traditional & Healthy Version)
The Chicken Benjo Sandwich is a beloved Malaysian street food, especially popular in urban areas like Kuala Lumpur and Penang. Known for its fluffy bun, tender chicken, and signature omelette, this sandwich is a staple at local pasar malam (night markets) and mamak stalls. The unique Benjo style, often associated with Mumbai-influenced Malaysian vendors, brings together the multicultural flavors of Malaysia—combining Malay, Indian, and Chinese culinary elements. The sandwich is typically served warm, with a light touch of mayonnaise and fresh vegetables, making it a satisfying and wholesome lunch option. What makes the Chicken Benjo Sandwich truly special is its simplicity and adaptability. Local ingredients such as pandan-infused buns, lemongrass-marinated chicken, and crisp cucumber slices add a distinct Malaysian flavor. The sandwich offers a balance of textures—soft, pillowy buns, juicy chicken, and creamy egg. It’s a great choice for calorie-conscious Malaysians, as it can be made with lean chicken breast and loads of vegetables, providing a nutritious meal without sacrificing taste. Whether enjoyed at home or on the go, this sandwich is a testament to Malaysia’s multicultural heritage and love for hearty, wholesome meals.
Bahan-bahan(untuk 1 sandwich per person)
- 2 Wholemeal Benjo buns (Local bun, soft and fluffy)
- 150g Chicken breast (Boneless, skinless)
- 2 Egg (Grade A)
- 1/2 Cucumber (Sliced thin)
- 2 leaves Lettuce (Local romaine or butterhead)
- 1 tbsp Low-fat mayonnaise (Optional for extra creaminess) - pilihan
- 1 stalk Lemongrass (Finely chopped)
- 1/2 tsp Pandan extract (For bun aroma) - pilihan
- 1/4 tsp Salt (To taste)
- 1/4 tsp Black pepper (Freshly ground)
- 1 tbsp Olive oil (For cooking)
Arahan
- 1
Marinate chicken breast with lemongrass, salt, and black pepper for at least 10 minutes.
10 minutes
Use freshly chopped lemongrass for maximum aroma.
- 2
Heat olive oil in a non-stick pan. Grill chicken breast over medium heat until fully cooked (about 8 minutes). Slice thinly.
8 minutes
Avoid overcooking to retain juicy texture.
- 3
Beat eggs with a pinch of salt and cook omelette in the same pan. Fold into a square shape to fit the bun.
5 minutes
Cook omelette gently for fluffy texture.
- 4
Warm Benjo buns. If using pandan extract, brush lightly on buns before warming for extra fragrance.
2 minutes
Steam buns for softness or toast for crunch.
Kenapa hidangan ini sihat
By using wholemeal buns, lean chicken breast, and plenty of vegetables, this sandwich is lower in calories and higher in nutrients compared to traditional fast food options. It avoids deep-frying and excess oil, making it ideal for those tracking macros or aiming for weight loss. The inclusion of Malaysian herbs and fresh produce enhances both nutrition and flavor, supporting a balanced, health-conscious lifestyle.
This Chicken Benjo Sandwich is rich in lean protein from chicken breast and eggs, supporting muscle growth and satiety. Wholemeal buns offer complex carbohydrates and dietary fiber, aiding digestion and sustaining energy levels. Fresh cucumber and lettuce supply essential vitamins A, C, and K, along with minerals such as potassium. Using olive oil and low-fat mayonnaise helps reduce saturated fat. Lemongrass provides antioxidants and can help with digestion, while pandan extract adds flavor without extra calories.
Petua
- 💡Tip 1: Marinate chicken with lemongrass overnight for deeper flavor.
- 💡Tip 2: Use wholemeal buns for extra fiber and a nutty taste.
- 💡Tip 3: Add sliced tomatoes or bell peppers for more vitamins and color.
Penyimpanan & hidangan
Keep assembled sandwiches in an airtight container in the fridge for up to 24 hours. For best texture, store buns and filling separately and assemble before eating. Reheat gently in microwave or steamer.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 400.0 kcal |
