Chicken Tikka Salad
Makan Tengah Hari • Malaysia
How to Make Chicken Tikka Salad (Traditional & Healthy Version)
Chicken Tikka Salad is a vibrant lunch dish rooted in North Indian culinary traditions, deeply embraced by Malaysia’s multicultural food culture. In Malaysia, especially among the communities in Penang and Kuala Lumpur, the fusion of aromatic spices and local ingredients like pandan and lemongrass brings a unique twist to classic chicken tikka. This salad combines juicy, marinated chicken tikka with crisp salad greens, offering a refreshing yet satisfying meal. The use of yogurt in the marinade and the addition of Malaysian favorites such as timun (cucumber) and daun ketumbar (coriander leaves) highlight both health and flavor. Perfect for lunch, Chicken Tikka Salad delivers a balance of protein and fiber, making it ideal for calorie-conscious eaters. Its light, tangy dressing, infused with local lime and lemongrass, creates a harmonious taste profile. The dish is a testament to Malaysia’s multicultural cuisine, blending North Indian heritage with local flavors and ingredients, and is often enjoyed during casual gatherings or as a nutritious midday meal. Its adaptability ensures it appeals to various dietary needs, making it a popular choice for modern Malaysians.
Bahan-bahan(untuk 1 medium bowl per person)
- 200g Boneless chicken breast (Ayam)
- 1/3 cup Low-fat plain yogurt (Yogurt rendah lemak)
- 1 Lemongrass stalk (Serai, finely chopped)
- 1 Pandan leaf (Daun pandan, tied in a knot) - pilihan
- 2 tbsp Coriander leaves (Daun ketumbar, chopped)
- 1/2 cup Cucumber (Timun, diced)
- 2 cups Mixed salad greens (Local lettuce or bayam)
- 1/4 cup Red onion (Bawang merah, thinly sliced)
- 1/2 cup Cherry tomatoes (Tomato ceri, halved)
- 1 Lime (Limau nipis, juiced)
- 1 tbsp Olive oil (Minyak zaitun)
- 1/2 tsp Turmeric powder (Serbuk kunyit)
- 1/2 tsp Garam masala (Traditional spice blend)
- 1/4 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam)
Arahan
- 1
In a bowl, mix yogurt, turmeric powder, garam masala, salt, black pepper, chopped lemongrass, and olive oil. Add chicken breast, coat well, and marinate for at least 10 minutes.
10 minutes
Marinate overnight for deeper flavor and tender chicken.
- 2
Preheat a grill pan. Grill marinated chicken with pandan leaf on medium heat until cooked through and slightly charred, about 7-8 minutes per side.
15 minutes
Use pandan leaf for a fragrant aroma unique to Malaysian cuisine.
- 3
Let the grilled chicken rest, then slice thinly. Set aside.
2 minutes
Resting ensures juiciness and easier slicing.
- 4
In a large salad bowl, combine mixed salad greens, cucumber, cherry tomatoes, red onion, and coriander leaves.
3 minutes
Toss gently to avoid bruising delicate greens.
Kenapa hidangan ini sihat
This recipe uses lean chicken breast, low-fat yogurt, and fresh vegetables, making it ideal for calorie tracking and weight management. Olive oil and lime juice create a lighter, healthier dressing compared to creamy or high-fat alternatives. The absence of refined carbs and processed ingredients makes Chicken Tikka Salad a wholesome meal for lunch, suitable for various dietary preferences, including those aiming for lower calories and higher protein.
Chicken Tikka Salad is rich in lean protein from chicken breast and packed with vitamins A, C, and K from salad greens, tomatoes, and coriander leaves. Lemongrass and pandan add antioxidants, while low-fat yogurt offers calcium and probiotics for gut health. This dish is low in saturated fat, high in fiber, and supports immune function. The use of olive oil and lime in the dressing provides heart-healthy fats and boosts nutrient absorption.
Petua
- 💡Tip 1: Marinate chicken overnight for maximum flavor.
- 💡Tip 2: Use local salad greens like bayam for extra nutrition.
- 💡Tip 3: Add roasted pumpkin seeds for a Malaysian crunch.
Penyimpanan & hidangan
Store leftover chicken tikka separately in an airtight container for up to 2 days. Keep salad vegetables and dressing separate to maintain freshness. Assemble just before serving.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
