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Egg Stir Fry with Tomato and Onion
Makan Tengah Hari • Malaysia
How to Make Egg Stir Fry with Tomato and Onion (Traditional & Healthy Version)
Egg Stir Fry with Tomato and Onion, known locally as 'Telur Goreng dengan Tomato dan Bawang', is a beloved staple in Malaysian cuisine, especially among multicultural households. This simple yet flavorful dish is commonly served for lunch and embodies the harmonious blend of Malay, Chinese, and Indian influences found throughout Malaysia. Fresh local tomatoes and onions are sautéed with eggs, creating a vibrant and nutritious meal that’s both quick and satisfying. The dish is celebrated for its comforting taste and versatility, often prepared in homes across Penang, Selangor, and Johor. It showcases the Malaysian penchant for incorporating fresh, locally grown produce such as red onions and juicy tomatoes, sometimes enhanced with aromatic herbs like daun pandan or lemongrass for a subtle fragrance. Egg Stir Fry with Tomato and Onion is a go-to for busy families, students, and anyone seeking a wholesome lunch that’s easy to prepare yet loaded with Malaysian flavors. Not only does this dish fit perfectly into a health-conscious diet, but it's also a favorite during casual gatherings and lunch breaks. Its mild, slightly tangy flavor appeals to all ages, making it a great option for those tracking calories or simply wanting a delicious vegetarian meal rooted in Malaysian tradition.
Bahan-bahan(untuk 1 medium bowl per person (Malaysian lunch portion))
- 4 Eggs (Telur ayam)
- 2 medium Tomato (Tomato segar)
- 1 large Red onion (Bawang merah)
- 2 cloves Garlic (Bawang putih)
- 1 tablespoon Cooking oil (Minyak masak (can use minyak kelapa for local flavor))
- 1/2 teaspoon Salt (Garam)
- 1/4 teaspoon Black pepper (Lada hitam)
- 1 stalk Spring onion (Daun bawang) - pilihan
- 1 small Pandan leaf (Daun pandan, tied in a knot) - pilihan
- 1/2 stalk Lemongrass (Serai, bruised) - pilihan
Arahan
- 1
Wash and slice tomatoes, red onion, and garlic. If using daun pandan and serai, prepare them by tying and bruising respectively.
5 minutes
Use fresh, ripe tomatoes for maximum sweetness and flavor.
- 2
Heat cooking oil in a non-stick pan over medium heat. Add red onion and garlic. Sauté until fragrant and onions begin to soften.
5 minutes
Don’t rush this step; slow sauté brings out natural sweetness.
- 3
Add sliced tomatoes, pandan leaf, and lemongrass. Cook until tomatoes soften and release juices.
5 minutes
Stir gently to avoid breaking tomatoes, which keeps the dish visually appealing.
- 4
Beat eggs in a bowl with salt and black pepper. Pour the egg mixture into the pan, stirring gently to combine with tomato-onion base.
3 minutes
Don’t overmix; allow some eggs to set for texture variation.
Kenapa hidangan ini sihat
This Egg Stir Fry with Tomato and Onion is a healthy choice because it uses wholesome, fresh Malaysian ingredients, minimal oil, and no refined carbohydrates. It’s packed with protein from eggs, antioxidants from tomatoes, and fiber from onions and garlic. The recipe avoids heavy sauces and processed ingredients, making it ideal for weight management and for those seeking balanced nutrition.
Eggs are a rich source of high-quality protein, vitamins A, D, B12, and minerals like selenium and iron. Tomatoes offer vitamin C, potassium, and antioxidants such as lycopene, supporting heart health and immunity. Red onions and garlic contribute anti-inflammatory compounds and dietary fiber. Using minimal oil keeps the saturated fat low, making this dish suitable for calorie-conscious diets. The addition of fresh herbs like pandan and lemongrass enhances flavor naturally without extra calories.
Petua
- 💡Tip 1: Use free-range eggs for richer flavor and better nutrition.
- 💡Tip 2: Add a splash of milk or santan (coconut milk) to the beaten eggs for extra creaminess.
- 💡Tip 3: For a Malaysian twist, sprinkle chopped daun ketumbar (coriander) before serving.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or microwave to preserve texture; avoid freezing as eggs can become rubbery.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 190.0 kcal |
