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Egg White Boiled
Makan Tengah Hari • Malaysia
How to Make Egg White Boiled (Traditional & Healthy Version)
Egg White Boiled, or Telur Putih Rebus, is a simple yet nutritious dish that finds its place in many Malaysian homes, particularly among those seeking lighter, protein-packed meals. While eggs are a staple in Malaysian cuisine, preparing them with just the whites is a health-conscious twist, making this recipe ideal for calorie-watchers, vegetarians, and anyone wanting a light lunch option. The dish is adaptable with local ingredients such as daun pandan (pandan leaves), bawang putih (garlic), and a touch of lemon juice for a refreshing Malaysian flair. In Malaysia’s multicultural kitchens, Egg White Boiled is often prepared for sahur (pre-dawn meal during Ramadan), as a lunchtime protein boost, or as part of a vegetarian nasi campur spread. The mild flavor makes it suitable for pairing with ulam (Malaysian herbs), sambal, or even a dash of kicap manis (sweet soy sauce). Its simplicity allows home cooks to highlight local herbs or spices, turning a basic dish into a comforting, healthy classic enjoyed across the country.
Bahan-bahan(untuk 2 large egg whites per serving)
- 4 large Egg whites (Telur putih)
- 1 Pandan leaf (Daun pandan, tied in a knot) - pilihan
- 1 clove Garlic (Bawang putih, thinly sliced) - pilihan
- 1 stalk Lemongrass (Serai, bruised) - pilihan
- 1/4 teaspoon Salt (Garam halus)
- A pinch White pepper (Lada putih)
- 1 teaspoon Lemon juice (Jus limau) - pilihan
- 1 tablespoon Coriander leaves (Daun ketumbar, chopped) - pilihan
- 500 ml Water (Air)
Arahan
- 1
Prepare all ingredients. Separate egg whites from yolks, ensuring no yolk remains for a pure protein dish.
5 minutes
Eggs are easier to separate when cold.
- 2
Fill a medium saucepan with water and add pandan leaf and bruised lemongrass. Bring to a gentle simmer to infuse the flavors.
5 minutes
Simmer, don’t boil, to gently release aromas.
- 3
Gently slide the egg whites into the simmering water. Keep heat low to avoid bubbling or toughening the whites.
6 minutes
Use a spoon to shape whites if needed for even cooking.
- 4
Add garlic slices, salt, and white pepper. Let the egg whites cook until fully opaque and firm but not rubbery.
6 minutes
Remove any scum from the surface for a clean broth.
Kenapa hidangan ini sihat
This Egg White Boiled recipe is a healthy choice due to its high protein and low fat content. By using only the whites, you significantly reduce cholesterol and calorie intake, making it perfect for weight management, muscle building, and those with dietary restrictions. The use of fresh local herbs boosts flavor without needing excess oil or sodium, aligning perfectly with a modern, health-conscious Malaysian lifestyle.
Egg whites are an excellent source of high-quality protein and contain virtually no fat or cholesterol, making them ideal for those managing weight or cardiovascular health. They are rich in essential amino acids, selenium, and riboflavin, while being low in calories. The addition of herbs like pandan and lemongrass infuse antioxidants and subtle flavors without adding calories. This dish is suitable for most diets, including vegetarians, and can be enjoyed as part of a balanced Malaysian meal.
Petua
- 💡Use fresh, local eggs for the best texture and taste.
- 💡Infuse the simmering water with pandan or lemongrass for a uniquely Malaysian aroma.
- 💡Avoid overcooking to keep egg whites tender and silky.
Penyimpanan & hidangan
Store leftover boiled egg whites in an airtight container in the refrigerator for up to 2 days. Reheat gently in simmering water or enjoy cold in salads.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 17.0 kcal |
