Chicken Tenders dengan Sos Mustard Madu
Makan Tengah Hari • Malaysia
How to Make Chicken Tenders with Honey Mustard Sauce (Traditional & Healthy Version)
Chicken Tenders with Honey Mustard Sauce is a modern twist on Malaysian lunch favorites, blending tender chicken fillets with a tangy, lightly sweet sauce. While this dish has international roots, it’s been lovingly adapted for Malaysia’s multicultural palate, incorporating fresh local herbs like daun limau purut (kaffir lime leaf) and serai (lemongrass) for a burst of aroma. Malaysians appreciate the balance of flavors—savory, sweet, and spicy—making this dish a crowd-pleaser across all ethnic groups. The honey mustard sauce, enriched with mustard and madu (Malaysian honey), pairs perfectly with crispy yet healthy chicken tenders, which are oven-baked rather than deep-fried. This recipe honors Malaysia’s tradition of using wholesome, local ingredients, creating a lighter meal suitable for calorie-conscious eaters. Whether enjoyed at a quick lunch or shared during family gatherings, these chicken tenders deliver satisfying protein while fitting seamlessly into a Malaysian healthy eating plan.
Bahan-bahan(untuk 2-3 chicken tenders with sauce per serving)
- 300g Chicken breast fillets (Ayam fillet)
- 1 Egg white (For coating)
- 1 cup Wholemeal breadcrumbs (Roti wholemeal, healthier alternative)
- 2 leaves, finely chopped Daun limau purut (kaffir lime leaf) (Adds aroma) - pilihan
- 1 stalk, finely chopped Serai (lemongrass) (Local flavor) - pilihan
- 1 tsp Paprika powder (Mild spice)
- 1/2 tsp Salt (Garam)
- 1/2 tsp Black pepper (Lada hitam)
- 2 tbsp Madu (Malaysian honey) (For sauce)
- 1 tbsp Mustard (Preferably wholegrain)
- 2 tbsp Low-fat Greek yogurt (Healthier sauce base)
- 1 tbsp Olive oil (For greasing)
Arahan
- 1
Slice chicken breast fillets into strips for tenders. Pat dry with kitchen paper.
3 minutes
Uniform sizes ensure even cooking.
- 2
Combine wholemeal breadcrumbs, paprika powder, salt, black pepper, daun limau purut, and serai in a bowl.
4 minutes
Mix well for even flavor distribution.
- 3
Dip each chicken strip in egg white and then coat with breadcrumb mixture.
4 minutes
Press breadcrumbs gently for a firm coating.
- 4
Place tenders on a baking tray lined with parchment and brush lightly with olive oil.
2 minutes
Brushing prevents dryness without excess fat.
Kenapa hidangan ini sihat
Chicken Tenders with Honey Mustard Sauce is a healthy lunch option because it’s oven-baked instead of deep-fried, uses wholemeal breadcrumbs for extra fiber, and incorporates local herbs for added nutrients. The sauce relies on yogurt rather than mayonnaise, lowering fat and calories. This balanced approach helps maintain energy levels and supports weight management, making it ideal for health-conscious Malaysians.
This recipe is rich in lean protein from chicken breast, supporting muscle growth and repair. Wholemeal breadcrumbs add fiber for digestive health, while olive oil and egg whites reduce saturated fat content. Local herbs like lemongrass and kaffir lime leaf provide antioxidants and vitamins. The honey mustard sauce uses low-fat Greek yogurt, making it calcium-rich and lower in calories compared to traditional creamy dips.
Petua
- 💡Tip 1: Use fresh local madu for the most authentic Malaysian flavor.
- 💡Tip 2: Chop lemongrass finely to avoid tough bites in the coating.
- 💡Tip 3: For extra crispiness, pre-toast breadcrumbs lightly before coating.
Penyimpanan & hidangan
Store cooked chicken tenders in an airtight container in the refrigerator for up to 2 days. Reheat in oven for best texture. Sauce can be kept refrigerated for 3 days.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 370.0 kcal |
