Chicken Fried Rice with Vegetables
Makan Tengah Hari • Malaysia
How to Make Chicken Fried Rice with Vegetables (Traditional & Healthy Version)
Chicken Fried Rice with Vegetables, known locally as 'Nasi Goreng Ayam Sayur', is a beloved Malaysian staple that brings together the vibrant flavors of our multicultural cuisine. This dish is a colorful medley of fluffy rice, succulent chicken, and an abundance of fresh vegetables, stir-fried with aromatic ingredients such as bawang putih (garlic), halia (ginger), and a hint of cili merah (red chili). The use of local herbs like daun limau purut (kaffir lime leaves) and serai (lemongrass) infuses the rice with the unmistakable fragrance found in Malaysian homes. Nasi Goreng Ayam Sayur is a dish that resonates with Malaysians from all walks of life, served everywhere from bustling warungs to festive family tables. Its versatility allows for endless variations, making it both comforting and exciting. The combination of lean protein, fiber-rich vegetables, and minimal oil makes this version an excellent choice for the health-conscious. Whether enjoyed as a quick lunch or a satisfying dinner, this balanced and flavorful fried rice captures the essence of Malaysia’s diverse culinary heritage.
Bahan-bahan(untuk 1 large plate per person (approximately 350g cooked))
- 2 cups Cooked brown rice (best if a day old)
- 120g Skinless chicken breast (diced)
- 1/2 cup Carrot (diced)
- 1/2 cup Long beans (sliced (kacang panjang))
- 1/2 cup Cabbage (shredded (kubis))
- 1 Egg (lightly beaten)
- 1 Red chili (sliced (cili merah)) - pilihan
- 2 cloves Garlic (minced (bawang putih))
- 1/2 inch Ginger (minced (halia))
- 1 tbsp Soy sauce (low sodium) (kicap masin)
- 1 tsp Oyster sauce (vegetarian) (optional) - pilihan
- 1 stalk Lemongrass (bruised (serai)) - pilihan
- 1 tbsp Cooking oil (can use canola or sunflower)
- 2 stalks Spring onions (chopped (daun bawang)) - pilihan
- 1/4 tsp Ground white pepper
Arahan
- 1
Prepare all ingredients: dice chicken, chop vegetables, mince garlic and ginger, and slice chili and spring onions.
5 minutes
Use day-old rice for the best fried rice texture.
- 2
Heat oil in a non-stick wok over medium heat. Add garlic, ginger, and lemongrass. Stir-fry until aromatic, about 2 minutes.
2 minutes
Do not burn the garlic—keep stirring for even cooking.
- 3
Add diced chicken and cook until just done, about 4 minutes. Remove and set aside.
4 minutes
Cut chicken into small, even pieces for faster cooking.
- 4
In the same wok, add carrots, long beans, and cabbage. Stir-fry for 3 minutes until slightly tender but still crisp.
3 minutes
Keep vegetables vibrant by not overcooking.
Kenapa hidangan ini sihat
This recipe is an excellent example of a healthy Malaysian meal, thanks to its balance of protein, complex carbohydrates, and fiber-rich vegetables. Using lean chicken and minimizing oil reduces saturated fat, while brown rice and fresh veggies provide lasting fullness and essential nutrients. It’s suitable for calorie tracking and maintaining a nutritious diet without sacrificing authentic Malaysian flavor.
This Chicken Fried Rice with Vegetables is packed with lean protein from chicken breast and a diverse range of vegetables, providing dietary fiber, vitamins A, C, and K, and essential minerals like potassium and magnesium. Using brown rice instead of white increases complex carbohydrates and fiber, supporting digestive health and stable energy. Minimal oil and low-sodium soy sauce keep the fat and sodium content in check, making it a wholesome choice for lunch or dinner.
Petua
- 💡Tip 1: Use cold, day-old rice for the perfect non-mushy texture.
- 💡Tip 2: Prep and chop all ingredients before you start cooking for a smooth stir-frying process.
- 💡Tip 3: Add a squeeze of fresh lime for extra zest and a Malaysian twist.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat thoroughly in a wok or microwave before serving. Avoid freezing to preserve texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 400.0 kcal |
