Chicken Tikka Cheese Roll
Makan Tengah Hari • Malaysia
How to Make Chicken Tikka Cheese Roll (Traditional & Healthy Version)
The Chicken Tikka Cheese Roll is a flavorful fusion snack that has found its way into Malaysia’s vibrant street food scene, drawing inspiration from North Indian spices and local ingredients. In Malaysia’s multicultural culinary landscape, this roll stands out for its layered flavors—succulent chicken tikka marinated with aromatic rempah, wrapped in a soft whole wheat roti, and layered with creamy cheese. The gentle heat from spices like kunyit (turmeric), halia (ginger), and bawang putih (garlic) is balanced by the richness of cheese, making this dish a crowd-pleaser at lunch or as a savory snack. This healthy rendition is designed for calorie-conscious eaters, using lean chicken breast, minimal oil, and low-fat cheese, while incorporating fresh local herbs like daun ketumbar (coriander leaves) and limau nipis (lime) for zest. The Chicken Tikka Cheese Roll is a great example of Malaysian multiculturalism, blending North Indian and Malay culinary influences for a unique, wholesome meal. Its portable nature makes it ideal for busy Malaysians who need a nutritious lunch or snack on the go, and its combination of protein and complex carbs keeps you fuller for longer. With its melange of spices, fresh herbs, and creamy cheese, this roll offers a burst of taste and nutrition in each bite.
Bahan-bahan(untuk 1 large Chicken Tikka Cheese Roll per serving)
- 200g Chicken breast (dada ayam) (skinless, boneless, diced)
- 2 tablespoons Low-fat natural yogurt (for marinade)
- 1 teaspoon Garam masala (local spice mix)
- 1/2 teaspoon Kunyit (turmeric) powder
- 1/2 teaspoon Cili merah (red chili) powder
- 1 teaspoon Halia (ginger) (freshly grated)
- 2 cloves Bawang putih (garlic) (minced)
- 1/2 Limau nipis (lime) (juiced)
- 2 pieces Whole wheat roti (can use chapati or local roti)
- 1/3 cup Low-fat mozzarella cheese (grated)
- 2 tablespoons Daun ketumbar (coriander leaves) (chopped)
- 1 teaspoon Minyak zaitun (olive oil) (for cooking)
- 2 leaves Lettuce leaves (optional, for freshness) - pilihan
Arahan
- 1
In a mixing bowl, combine chicken breast, yogurt, garam masala, kunyit, cili merah powder, halia, bawang putih, and limau nipis juice. Mix well and marinate for at least 10 minutes.
10 minutes
Marinating longer (up to 1 hour) enhances flavor and tenderness.
- 2
Heat minyak zaitun in a non-stick pan over medium heat. Add the marinated chicken and cook for 6-8 minutes, stirring occasionally, until fully cooked and slightly charred.
8 minutes
Let the pan get hot before adding chicken for a nice sear.
- 3
Warm the whole wheat roti on a dry pan for 1 minute on each side. Set aside and keep covered to stay soft.
2 minutes
Keep roti in a clean towel to prevent drying out.
- 4
Lay out each roti. Place a lettuce leaf (if using), then spoon half of the cooked chicken tikka onto each roti.
2 minutes
Use fresh lettuce for crunch and extra vitamins.
Kenapa hidangan ini sihat
By using lean chicken, low-fat dairy, and whole grain roti, this recipe delivers a satisfying meal with high protein and fiber, but less fat and calories than traditional versions. The inclusion of fresh herbs and leafy greens adds micronutrients and phytonutrients, supporting overall well-being. It's a perfect guilt-free lunch option for calorie counters and those seeking nutritious, balanced meals without compromising on authentic Malaysian flavor.
This Chicken Tikka Cheese Roll is packed with lean protein from chicken breast, providing essential amino acids for muscle repair. The use of whole wheat roti adds dietary fiber, supporting digestive health and enhancing satiety. Low-fat yogurt in the marinade boosts calcium and probiotics, while fresh herbs like coriander provide antioxidants and vitamins A and C. The recipe minimizes saturated fat by using low-fat cheese and olive oil. With its balanced macros, this dish is suitable for those watching their calorie intake, aiming for weight loss, or maintaining a healthy lifestyle.
Petua
- 💡Tip 1: Marinate the chicken overnight for deeper flavor.
- 💡Tip 2: Toast the roll seam-side down for a crispier exterior.
- 💡Tip 3: Add a few slices of local cucumber for extra crunch and hydration.
Penyimpanan & hidangan
Wrap leftover rolls tightly in foil and refrigerate for up to 2 days. Reheat in a pan or oven until warmed through. Avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 420.0 kcal |
