Egg Scramble with Spinach and Tomato
Makan Tengah Hari • Malaysia
How to Make Egg Scramble with Spinach and Tomato (Traditional & Healthy Version)
Egg Scramble with Spinach and Tomato is a vibrant, protein-rich dish that draws inspiration from Malaysia’s multicultural cuisine. This dish is a modern take on the classic 'telur dadar' (Malaysian omelette), enhanced with luscious bayam (spinach) and juicy tomatoes, making it a perfect choice for those seeking a wholesome and flavourful lunch. The addition of local aromatics like bawang putih (garlic) and daun bawang (spring onions) brings out the signature Malaysian taste, while a touch of fresh cili merah (red chilli) adds a gentle heat that Malaysians love. In many Malaysian households, eggs are a staple ingredient, often featured in everyday meals from breakfast to dinner. The combination of spinach and tomato not only provides a beautiful burst of colour but also offers a nutrient-dense meal that fits seamlessly into a health-conscious lifestyle. This recipe celebrates Malaysia’s fresh produce, making it a favourite among vegetarians and anyone looking for a quick, nutritious, and satisfying meal. The dish is light, easy to digest, and packed with local flavours, making it an appealing choice for busy Malaysians who prioritize both taste and health.
Bahan-bahan(untuk 1 generous lunch portion per person)
- 4 large Eggs (telur ayam)
- 2 cups Spinach (bayam, roughly chopped)
- 1 large Tomato (diced)
- 1/2 medium Onion (bawang besar, thinly sliced)
- 2 cloves Garlic (bawang putih, minced)
- 1 small Red Chilli (cili merah, finely sliced) - pilihan
- 1 stalk Spring Onion (daun bawang, chopped) - pilihan
- 2 tablespoons Low-fat Milk (susu rendah lemak) - pilihan
- 1 tablespoon Olive Oil (or minyak jagung)
- To taste Salt & Pepper (garam & lada sulah)
Arahan
- 1
Crack the eggs into a bowl. Add low-fat milk, salt, and pepper. Whisk until smooth and slightly frothy.
3 minutes
Use a fork or whisk for extra fluffiness.
- 2
Heat olive oil in a non-stick pan over medium heat. Add sliced onions and sauté until translucent.
3 minutes
Keep the heat moderate to prevent burning the onions.
- 3
Add minced garlic and red chilli (if using). Sauté for another minute until fragrant.
1 minute
Garlic cooks quickly, so stir constantly.
- 4
Add chopped tomatoes and cook until they soften and release their juices.
4 minutes
Press tomatoes gently with a spatula to help them break down.
Kenapa hidangan ini sihat
Egg Scramble with Spinach and Tomato is an ideal choice for those seeking a healthy Malaysian lunch. It’s low in saturated fat, high in protein, and loaded with antioxidants and micronutrients from fresh vegetables. This recipe supports weight management, helps maintain energy levels, and fits into diabetic and heart-healthy diets thanks to its balanced macros and use of wholesome, minimally processed ingredients.
This Egg Scramble with Spinach and Tomato is rich in high-quality protein from eggs, while spinach provides vitamins A, C, K, and iron. Tomatoes add lycopene, an antioxidant beneficial for heart health. Using olive oil and low-fat milk keeps the fat content heart-friendly. The dish is naturally gluten-free, low in calories, and packed with fibre, supporting digestion and satiety.
Petua
- 💡Tip 1: For extra flavour, add a dash of freshly ground white pepper (lada sulah).
- 💡Tip 2: Use fresh, young spinach leaves for a tender scramble.
- 💡Tip 3: Serve with a side of ulam (raw salad) for a typical Malaysian touch.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan or microwave until just warmed through. Avoid overcooking to maintain texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 190.0 kcal |
