Chicken Breast Grilled
Makan Tengah Hari • Malaysia
How to Make Chicken Breast Grilled (Traditional & Healthy Version)
Chicken Breast Grilled is a beloved dish in Malaysia, enjoyed for its simplicity, vibrant flavors, and adaptability to local tastes. While grilling is a global technique, Malaysians infuse their grilled chicken with aromatic spices such as serai (lemongrass), kunyit (turmeric), and a touch of cili padi for heat, reflecting our multicultural culinary heritage. This dish is typically served with a side of ulam (local herbs and salad) and sambal for an extra burst of flavor. The taste is a harmonious blend of earthy spices and fresh herbs, making it a favorite for lunch across urban and rural Malaysia. Grilled chicken breast is also a popular choice for those seeking a lighter, high-protein meal without sacrificing authentic Malaysian flavors. Its versatility allows it to fit into modern healthy eating patterns while staying true to its roots, using fresh local ingredients like daun limau purut (kaffir lime leaves) and halia (ginger). This makes it perfect for busy Malaysians who want a quick, nutritious, and delicious meal that honors our country's culinary traditions.
Bahan-bahan(untuk 1 grilled chicken breast with side ulam and sambal)
- 2 pieces (about 150g each) Chicken breast, skinless (Ayam)
- 1 stalk Lemongrass (Serai, finely chopped)
- 2 cloves Garlic (Bawang putih, minced)
- 1-inch piece Ginger (Halia, grated)
- 1/2 teaspoon Turmeric powder (Serbuk kunyit)
- 1/2 teaspoon Coriander powder (Serbuk ketumbar)
- 2 leaves Kaffir lime leaves (Daun limau purut, finely sliced) - pilihan
- 1 small Bird's eye chili (Cili padi, finely chopped) - pilihan
- 1/2 teaspoon Salt (Garam)
- 1 teaspoon Cooking oil (Minyak masak, for brushing)
- 1 tablespoon Lime juice (Air limau nipis, freshly squeezed)
Arahan
- 1
Prepare the marinade by combining lemongrass, garlic, ginger, turmeric powder, coriander powder, salt, oil, and lime juice in a bowl. Add kaffir lime leaves and bird's eye chili if desired.
5 minutes
Pound the spices in a mortar and pestle (lesung batu) for a more aromatic marinade.
- 2
Coat chicken breasts evenly with the marinade. Let it sit for at least 10 minutes to absorb the flavors.
10 minutes
Marinate longer (up to 2 hours in the fridge) for deeper flavor.
- 3
Preheat your grill pan or barbecue over medium heat. Lightly brush the grill with oil to prevent sticking.
2 minutes
Use a non-stick grill pan if cooking indoors.
- 4
Place chicken breasts on the grill. Cook for 7-8 minutes on each side or until fully cooked and slightly charred.
16 minutes
Press gently with tongs—juices should run clear when done.
Kenapa hidangan ini sihat
This Malaysian Chicken Breast Grilled dish is a healthy choice due to its low fat content, high protein, and absence of added sugars or processed ingredients. Grilling instead of frying keeps calorie count lower, while fresh, aromatic spices enhance taste without extra calories. It's a smart option for weight management, diabetes control, and balanced nutrition.
Grilled chicken breast is an excellent source of lean protein, essential for muscle repair and maintenance. Using minimal oil and skinless meat helps reduce saturated fat intake, supporting heart health. The inclusion of herbs and spices like ginger, turmeric, and lemongrass not only adds flavor but also provides antioxidants and anti-inflammatory properties. Paired with ulam, this meal offers fiber, vitamins A and C, and minerals like potassium and magnesium.
Petua
- 💡Tip 1: Pound marinade ingredients for maximum aroma.
- 💡Tip 2: Don't overcook; chicken breast dries out fast.
- 💡Tip 3: Rest meat before slicing to keep it juicy.
Penyimpanan & hidangan
Store leftover grilled chicken in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave to preserve juiciness.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 165.0 kcal |
