Chicken Rice Bowl with Stir-Fried Vegetables
Makan Tengah Hari • Malaysia
How to Make Chicken Rice Bowl with Stir-Fried Vegetables (Traditional & Healthy Version)
The Chicken Rice Bowl with Stir-Fried Vegetables is a beloved Malaysian lunch dish, reflecting the nation’s vibrant multicultural cuisine. Inspired by the classic 'nasi ayam', this dish combines fragrant rice infused with pandan and lemongrass, juicy poached chicken, and an array of colorful stir-fried local vegetables. It’s a staple in Malaysian homes and eateries, celebrated for its balanced flavors, comforting aromas, and nourishing qualities. Malaysian cuisine is renowned for bringing together Malay, Chinese, and Indian influences, and this rice bowl is no exception. The use of traditional aromatics like halia (ginger), serai (lemongrass), and daun pandan enhances both flavor and nutrition, while the addition of stir-fried vegetables such as sawi (mustard greens), carrot, and capsicum adds a rainbow of vitamins. This healthy take on a classic ensures you enjoy all the authentic tastes of Malaysia, with a lighter twist that’s perfect for calorie-conscious eaters.
Bahan-bahan(untuk 1 medium rice bowl with 100g chicken and 1 cup stir-fried vegetables)
- 200g Boneless skinless chicken breast (Ayam tanpa kulit)
- 1 cup Brown rice (Nasi perang)
- 2 pieces Pandan leaves (Daun pandan, tied into knots)
- 1 stalk Lemongrass (Serai, bruised)
- 2 slices Ginger (Halia)
- 2 cloves Garlic (Bawang putih, minced)
- 1 small Carrot (Julienned)
- 1/2 Red capsicum (Sliced)
- 1 cup Mustard greens (Sawi, roughly chopped)
- 1 tbsp Low sodium soy sauce
- 1 tsp Sesame oil
- 1/4 tsp Black pepper
- 1 stalk Spring onions (Daun bawang, sliced) - pilihan
Arahan
- 1
Rinse the brown rice until water runs clear. Add to a rice cooker with pandan leaves, half the ginger, and lemongrass. Pour in 2 cups of water and cook until fluffy.
5 minutes
Use brown rice for extra fiber and a lower glycemic index.
- 2
Poach the chicken breast: In a saucepan, add chicken, remaining ginger, and enough water to cover. Simmer on low heat for 12-15 minutes until cooked through. Remove and let rest.
15 minutes
Do not overcook; chicken should be tender and juicy.
- 3
While chicken rests, heat sesame oil in a non-stick wok. Sauté garlic until fragrant, then add carrot and capsicum. Stir-fry for 2 minutes.
3 minutes
Keep vegetables crisp for maximum vitamins.
- 4
Add mustard greens to the wok. Drizzle in low sodium soy sauce and black pepper. Stir-fry for another 2 minutes till greens are wilted but vibrant.
2 minutes
Do not overcook green vegetables to retain nutrients.
Kenapa hidangan ini sihat
This dish is a wholesome, healthy option because it uses lean, skinless chicken breast, whole grain brown rice, and a medley of stir-fried vegetables without excess oil or salt. The recipe is free from deep-frying or heavy gravies, making it lower in calories and fat compared to traditional versions. Choosing local, fresh produce and traditional herbs enhances both nutrition and flavor, ensuring a satisfying meal that supports weight management and overall wellness.
This Chicken Rice Bowl with Stir-Fried Vegetables provides a balanced meal with lean protein from chicken breast, complex carbohydrates from brown rice, and a rich variety of vitamins, minerals, and antioxidants from local vegetables. It is low in saturated fat and uses minimal sodium, making it heart-healthy. Brown rice and mustard greens add dietary fiber, supporting digestion and sustained energy release. The use of fresh aromatics like ginger and garlic further boosts anti-inflammatory properties.
Petua
- 💡Tip 1: Use freshly tied pandan leaves to infuse the rice with maximum aroma.
- 💡Tip 2: Poach chicken gently; avoid boiling vigorously to keep it juicy.
- 💡Tip 3: Prep vegetables ahead for a quick, healthy weekday lunch.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat chicken and vegetables gently in a microwave or on the stovetop to maintain texture and flavor.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 420.0 kcal |
