Balut Ayam
Makan Tengah Hari • Malaysia
How to Make Chicken Wrap (Traditional & Healthy Version)
The Malaysian Chicken Wrap, or 'Lepat Ayam Gulung', is a delicious fusion of local flavors wrapped in a convenient, portable form. Inspired by Malaysia's diverse culinary heritage, this wrap brings together tender grilled chicken marinated with fragrant lemongrass, fresh ulam (local herbs), and crisp vegetables, all nestled in a soft wholemeal wrap. The combination of spices and herbs reflects the multicultural influences from Malay, Chinese, and Indian communities, making each bite a burst of authentic Malaysian taste. This Chicken Wrap is not only flavorful but also a healthy lunch choice for busy Malaysians. Using lean chicken breast and integrating superfoods like daun kesum (Vietnamese coriander) and tomatoes, it offers a nutritious boost. The wrap is perfect for those seeking a balanced meal, providing protein, vitamins, and fiber without excess calories. Ideal for lunch or even as a light dinner, this recipe fits seamlessly into modern Malaysian lifestyles, balancing tradition with health-conscious eating.
Bahan-bahan(untuk 1 large wrap per person)
- 200g Chicken breast (skinless, boneless) (dada ayam)
- 2 Wholemeal wraps (roti gulung gandum)
- 1 stalk Lemongrass (serai, finely chopped)
- 2 cloves Garlic (bawang putih, minced)
- 2 tbsp Fresh coriander leaves (daun ketumbar, chopped)
- 1 tbsp Daun kesum (Vietnamese coriander) (optional, for local flavor) - pilihan
- 1/2 Cucumber (timun, cut into thin strips)
- 1 small Carrot (lobak merah, julienned)
- 1 small Tomato (diced)
- 2 tbsp Low-fat yogurt (as dressing)
- 1 tsp Olive oil (minyak zaitun)
- to taste Salt & pepper
Arahan
- 1
Marinate the chicken breast with chopped lemongrass, minced garlic, olive oil, salt, and pepper. Let it sit for at least 10 minutes for the flavors to infuse.
10 minutes
Use a mortar and pestle to crush lemongrass for maximum aroma.
- 2
Grill or pan-sear the marinated chicken breast over medium heat until fully cooked and golden brown on both sides, about 8 minutes. Slice the chicken thinly.
8 minutes
Avoid overcooking to keep chicken juicy.
- 3
Prepare the vegetables: julienne cucumber and carrot, chop tomato, and roughly chop daun ketumbar and daun kesum (if using).
4 minutes
Keep veggies chilled for extra crunch.
- 4
Warm the wholemeal wraps on a dry pan for 30 seconds on each side until soft.
2 minutes
Warming wraps prevents cracking when rolling.
Kenapa hidangan ini sihat
Choosing grilled chicken and wholemeal wraps keeps this dish low in saturated fat and high in nutrients, making it ideal for calorie-conscious individuals. The inclusion of local herbs and fresh vegetables boosts the dish’s micronutrient profile, supporting immune health and energy levels. This Malaysian Chicken Wrap is naturally low in calories and free from deep-frying, making it a smart choice for anyone seeking a balanced, healthy meal.
This Chicken Wrap is packed with lean protein from chicken breast, supporting muscle repair and satiety. Wholemeal wraps add heart-healthy fiber, aiding digestion and maintaining blood sugar levels. Fresh local vegetables like carrot, cucumber, and tomato provide essential vitamins (A, C, K) and minerals, while low-fat yogurt offers probiotics for gut health. Lemongrass and coriander not only enhance flavor but also offer antioxidants that support overall wellness.
Petua
- 💡Marinate chicken overnight for deeper flavor.
- 💡Add a dash of chili flakes for a spicy kick.
- 💡Pack the wrap tightly for easy transport and minimal mess.
Penyimpanan & hidangan
Wraps are best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 24 hours. Keep yogurt dressing separate until ready to eat to prevent sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
