Chicken Breast Stir Fry
Makan Tengah Hari • Malaysia
How to Make Chicken Breast Stir Fry (Traditional & Healthy Version)
Chicken Breast Stir Fry is a flavorful Malaysian lunch dish, known locally as 'Ayam Tumis Sayur'. Rooted in Malaysia's multicultural culinary traditions, this stir-fry incorporates Chinese stir-fry techniques with Malay and Indian spices, resulting in a vibrant, healthy meal. The use of chicken breast, fresh vegetables like capsicum, and aromatics such as lemongrass ('serai') and ginger ('halia') make this dish both nutritious and delicious. Malaysian cuisine is famous for combining diverse flavors and textures, and stir-fried dishes like this are common in households across the country. The aromatic blend of pandan leaves, garlic, and a touch of 'santan' (coconut milk) reflects the local love for fresh ingredients. This recipe is a health-conscious version, omitting excessive oil and salty sauces, making it perfect for calorie tracking and maintaining a balanced diet. Enjoy the harmony of savory, aromatic, and slightly spicy notes in every bite—a true representation of Malaysia's culinary heritage.
Bahan-bahan(untuk 1 plate (approx. 250g cooked stir fry))
- 200g Chicken breast (Ayam tanpa kulit)
- 1 medium Capsicum (Lada benggala)
- 1 small Carrot (Lobak merah)
- 1 cup Broccoli (optional, locally grown) - pilihan
- 3 cloves Garlic (Bawang putih, minced)
- 1 inch Ginger (Halia, sliced thin)
- 1 stalk Lemongrass (Serai, bruised)
- 1 leaf Pandan leaf (Daun pandan, tied in knot) - pilihan
- 1 tbsp Light soy sauce (Kicap cair)
- 2 tbsp Santan (coconut milk) (optional, for creaminess) - pilihan
- 1 tsp Cooking oil (minyak masak, preferably canola or sunflower)
- 1/4 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam)
Arahan
- 1
Slice chicken breast into thin strips. Prepare all vegetables: slice capsicum, carrot, and broccoli into bite-sized pieces.
5 minutes
Cut chicken and veggies uniformly for even cooking.
- 2
Heat cooking oil in a wok over medium heat. Add garlic, ginger, and lemongrass. Stir-fry until aromatic.
3 minutes
Use fresh ginger and lemongrass for authentic flavor.
- 3
Add chicken breast strips to the wok. Stir-fry until the chicken turns white and is nearly cooked through.
5 minutes
Avoid overcooking to keep chicken tender.
- 4
Add sliced capsicum, carrot, and broccoli. Toss and stir-fry for 3-4 minutes until veggies are crisp-tender.
4 minutes
Keep veggies crunchy for better texture and nutrition.
Kenapa hidangan ini sihat
Choosing chicken breast over fattier cuts keeps this dish low in saturated fat and calories. Stir-frying with minimal oil and incorporating a variety of vegetables boosts nutrient density. Fiber from broccoli and carrot aids digestion, and the use of soy sauce in moderation reduces sodium intake. This recipe is ideal for calorie-conscious eaters and those aiming for balanced nutrition, making it perfect for healthy lunch options in Malaysia.
This Chicken Breast Stir Fry is high in lean protein, thanks to ayam tanpa kulit. The colorful vegetables provide dietary fiber, vitamins A and C, potassium, and antioxidants. Lemongrass and ginger add anti-inflammatory properties, while minimal oil keeps the fat content low. Using coconut milk in moderation offers healthy fats without excess calories. The dish is naturally low in sodium and free from heavy sauces, supporting heart health and weight management.
Petua
- 💡Tip 1: Marinate chicken with a dash of soy sauce and ginger for extra flavor.
- 💡Tip 2: Use a hot wok to preserve crunchiness of vegetables.
- 💡Tip 3: Add a splash of water if stir-fry appears dry, instead of more oil.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a pan to retain texture. Avoid freezing as vegetables may become mushy.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
