Chili Squid with Rice
Makan Tengah Hari • Malaysia
How to Make Chili Squid with Rice (Traditional & Healthy Version)
Chili Squid with Rice, or 'Sotong Cili dengan Nasi', is a beloved Malaysian lunch dish that showcases the vibrant flavors of the archipelago. This dish features tender squid stir-fried in a fragrant sambal chili paste, paired with fluffy steamed rice. It draws from Malaysia’s multicultural culinary heritage, fusing Malay, Chinese, and Indian influences, and is commonly served in homes and local eateries throughout the country. The use of local ingredients like lemongrass, pandan, and cili padi (bird’s eye chilies) elevates its aroma and taste, making it a true representation of Malaysian cuisine. Sotong, or squid, is a popular seafood in coastal regions, prized for its delicate texture and ability to absorb bold spices. This recipe is health-conscious, using lighter cooking methods and fresh herbs to deliver maximum flavor with minimal calories. Whether enjoyed at a bustling hawker stall or a family gathering, Chili Squid with Rice is both comforting and satisfying, making it a great lunch choice for anyone seeking authentic Malaysian food that fits a healthy lifestyle.
Bahan-bahan(untuk 1 plate (about 150g squid, 1 cup rice, vegetables))
- 300g Squid (sotong) (cleaned, sliced)
- 2 cups White rice (steamed, use local rice for best taste)
- 5 Cili padi (bird's eye chili) (finely chopped)
- 2 Red chili (sliced)
- 3 cloves Garlic (minced)
- 2 Shallots (finely sliced)
- 1 stalk Lemongrass (serai) (bruised, finely chopped)
- 1 Pandan leaf (optional, for rice aroma) - pilihan
- 1 tbsp Soy sauce (low sodium)
- 1 tbsp Cooking oil (preferably canola or sunflower)
- 1/2 tsp Salt (to taste)
- 1/2 tsp Sugar (optional, for balance) - pilihan
- 2 stalks Spring onion (for garnish) - pilihan
Arahan
- 1
Cook the rice with pandan leaf for added aroma. Wash rice, add water and pandan, and steam until fluffy.
15 minutes
Use local fragrant rice like 'beras wangi' for best results.
- 2
Prepare the squid by cleaning and slicing into rings. Pat dry to remove excess moisture.
5 minutes
Fresh squid is key for tenderness; avoid overcooking to prevent toughness.
- 3
Blend or pound cili padi, red chili, garlic, shallots, and lemongrass into a rough paste.
5 minutes
Using a mortar and pestle ('lesung batu') enhances aroma.
- 4
Heat oil in a wok. Sauté the chili paste until fragrant and oil separates. Stir gently to avoid burning.
5 minutes
Low heat preserves the vibrant color and flavor.
Kenapa hidangan ini sihat
Chili Squid with Rice is a healthy Malaysian lunch option because it balances lean seafood protein with wholesome grains and aromatic herbs. The recipe avoids heavy frying and excessive oils, focusing instead on steaming and stir-frying. Using local spices like lemongrass and chili boosts metabolism naturally. Serving the dish with vegetables and controlling portion sizes helps manage calories, making it suitable for calorie-conscious eaters.
Squid is a lean protein source, rich in B vitamins, selenium, and phosphorus, supporting metabolism and immunity. The use of fresh chilies, garlic, and lemongrass provides antioxidants and anti-inflammatory compounds. Rice offers complex carbohydrates for sustained energy. By using minimal oil and low-sodium soy sauce, this recipe keeps saturated fat and sodium levels low. Adding vegetables increases fiber, which aids digestion and supports heart health.
Petua
- 💡Tip 1: Use fresh squid and cook briefly for the best texture.
- 💡Tip 2: Adjust chili levels to your preference for spice.
- 💡Tip 3: Add a squeeze of limau nipis (lime) before serving for extra zest.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the squid. Rice can be kept separately for best texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
