Chicken Tenders
Makan Tengah Hari • Malaysia
How to Make Vegetarian Chicken Tenders (Traditional & Healthy Version)
Vegetarian Chicken Tenders are a delicious and wholesome take on a Malaysian favorite, blending local spices and fresh herbs to create a satisfying lunch option. Inspired by Malaysia's multicultural cuisine, this meat-free version replaces chicken with high-protein plant-based alternatives, marinated in aromatic ingredients like serai (lemongrass), kunyit (turmeric), and daun pandan (pandan leaves). The result is a flavorful, crispy tender with authentic Malaysian character, perfect for those seeking a vegetarian lunch without compromising taste or tradition. Malaysians love their finger foods, especially at lunch or during festive gatherings. These vegetarian 'tenders' capture the essence of Malaysian street snacks, often enjoyed with fragrant nasi lemak or as part of a diverse spread at family events. By using local ingredients such as santan (coconut milk) and rempah (spice paste), this recipe pays tribute to the country’s culinary heritage, making it ideal for health-conscious eaters who appreciate bold flavors and plant-based nutrition.
Bahan-bahan(untuk 3-4 tenders per serving)
- 200g Firm tofu or tempeh (as chicken substitute)
- 1 stalk Serai (lemongrass) (finely chopped)
- 1/2 tsp Kunyit (turmeric powder)
- 1 leaf Daun pandan (pandan leaf) (tied into a knot)
- 2 cloves Garlic (minced)
- 1/4 cup Santan (light coconut milk)
- 1/3 cup Rice flour
- 2 tbsp Cornstarch
- 1/4 tsp White pepper
- 1/4 tsp Salt
- 2 tbsp Cooking oil (for pan-frying)
Arahan
- 1
Slice the tofu or tempeh into finger-sized strips, about 1 cm thick.
3 minutes
Pat dry to ensure crispiness when frying.
- 2
Prepare the marinade by combining chopped serai, minced garlic, turmeric powder, white pepper, salt, and santan in a bowl.
4 minutes
Use a mortar and pestle for maximum flavor extraction.
- 3
Add the tofu/tempeh strips to the marinade, mix well, and let sit for 10 minutes to absorb flavors.
10 minutes
Marinate longer for deeper taste.
- 4
In a separate bowl, mix rice flour and cornstarch for the coating.
2 minutes
This blend makes the tenders extra crispy.
Kenapa hidangan ini sihat
Choosing plant-based protein instead of meat reduces cholesterol and saturated fat intake. Pan-frying with minimal oil instead of deep-frying lowers overall calories. The use of fresh herbs, turmeric, and garlic boosts anti-inflammatory benefits, making this a heart-healthy, nutrient-dense lunch option tailored for calorie counters and health-conscious eaters.
This vegetarian Chicken Tenders recipe is high in plant-based protein thanks to tofu or tempeh, while being lower in saturated fat compared to traditional versions. Using rice flour and cornstarch makes it gluten-free, and the addition of local herbs and spices offers antioxidants, vitamins, and minerals such as potassium, magnesium, and vitamin C. Santan provides healthy fats, and lemongrass supports digestion.
Petua
- 💡Tip 1: Use fresh lemongrass for the most aromatic flavor.
- 💡Tip 2: Let the tenders rest after frying for maximum crunch.
- 💡Tip 3: Marinate overnight for deeper penetration of spices.
Penyimpanan & hidangan
Store cooled tenders in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or air fryer for best texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 300.0 kcal |
