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Ayam Bakar
Makan Tengah Hari • Malaysia
How to Make Chicken Grilled (Traditional & Healthy Version)
Chicken Grilled, known locally as 'Ayam Panggang', is a beloved Malaysian dish that beautifully blends the diverse flavors of Malaysia’s multicultural heritage. The dish features marinated chicken infused with aromatic spices like serai (lemongrass), halia (ginger), and pandan leaves, reflecting the influence of Malay, Chinese, and Indian cuisines. Grilled to perfection, it delivers a tantalizing mix of smoky, herbal, and mildly spicy notes. In Malaysia, grilled chicken is a popular choice for lunch and festive gatherings, offering a wholesome meal that satisfies both taste and nutritional needs. Choosing Chicken Grilled for lunch is a great way to enjoy rich Malaysian flavors while keeping your meal balanced and healthy. Traditionally, the marinade is prepared using local ingredients such as cili padi (bird’s eye chili), kunyit (turmeric), and santan (coconut milk), although health-conscious adaptations favor low-fat yogurt or lemon juice for added zest. Served alongside fresh ulam (herbs and vegetables), this dish is not only delicious but also packed with nutrients. Its popularity across Malaysia makes it a staple in homes, food stalls, and restaurants, celebrated for its versatility and depth of flavor.
Bahan-bahan(untuk 1 grilled chicken breast with salad)
- 2 pieces (150g each) Skinless chicken breast (Ayam tanpa kulit)
- 2 stalks Lemongrass stalks (Serai, finely chopped)
- 1 inch Ginger (Halia, grated)
- 1 tsp Turmeric powder (Kunyit)
- 2 Bird’s eye chili (Cili padi, finely sliced) - pilihan
- 2 tbsp Low-fat yogurt (For marinade)
- 1 leaf Pandan leaf (Daun pandan, tied into a knot)
- 1/2 tsp Salt (Garam)
- 1/2 tsp Black pepper (Lada hitam)
- 1 tbsp Lime juice (Jus limau)
- 1 tsp Olive oil (Minyak zaitun)
- 1 cup Fresh salad greens (Ulam or local salad mix) - pilihan
Arahan
- 1
Prepare the marinade by blending lemongrass, ginger, turmeric powder, bird’s eye chili, lime juice, salt, black pepper, and low-fat yogurt until smooth.
5 minutes
Use a mortar and pestle for a more authentic flavor.
- 2
Coat the chicken breasts evenly with the marinade. Place pandan leaf beneath each chicken piece for aroma.
5 minutes
Marinate for at least 30 minutes for deeper flavor (or overnight in the fridge).
- 3
Preheat grill or grill pan to medium-high heat. Brush lightly with olive oil.
2 minutes
Use a non-stick grill pan to reduce oil usage.
- 4
Grill chicken for 7-8 minutes on each side or until cooked through and nicely charred. Remove pandan leaf before serving.
16 minutes
Press chicken down gently for even grilling.
Kenapa hidangan ini sihat
This recipe is a healthy choice due to its high protein content, minimal added fats, and use of fresh, local ingredients. The grilling method preserves nutrients and reduces unnecessary calories. Including ulam provides additional fiber and micronutrients, supporting overall wellness. The marinade’s spices are anti-inflammatory, making Chicken Grilled ideal for weight management, heart health, and balanced nutrition.
Chicken Grilled (Ayam Panggang) is rich in lean protein, supporting muscle growth and repair. The marinade uses antioxidant-rich ingredients like turmeric, lemongrass, and ginger, which may aid digestion and boost immunity. By grilling rather than frying, the dish is low in saturated fat. Ulam salad adds fiber, vitamins A and C, and minerals. Using low-fat yogurt instead of santan reduces calorie and fat content, making it suitable for calorie-conscious eaters.
Petua
- 💡Tip 1: Marinate chicken overnight for maximum flavor infusion.
- 💡Tip 2: Tie pandan leaf beneath chicken for authentic aroma during grilling.
- 💡Tip 3: Use a grill pan with ridges to achieve signature Malaysian char marks.
Penyimpanan & hidangan
Store leftover grilled chicken in an airtight container in the fridge for up to 2 days. Reheat gently in the oven or microwave. Do not freeze ulam; prepare fresh salad for each meal.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
