Egg White Boiled 8 Pieces
Makan Tengah Hari • Malaysia
How to Make Egg White Boiled 8 Pieces (Traditional & Healthy Version)
Egg White Boiled 8 Pieces is a beloved choice for health-conscious Malaysians, offering a high-protein, low-calorie lunch option that fits seamlessly into any modern lifestyle. In Malaysia’s multicultural cuisine, telur rebus (boiled egg) is a staple, often served at nasi lemak stalls, Ramadan bazaars, and as a nutritious addition to daily meals. This version uses only egg whites, removing the yolk to further reduce calories and cholesterol, making it ideal for those who are mindful of their diet or want to increase protein intake without excess fat. The subtle, clean flavor of boiled egg whites pairs beautifully with local ingredients like daun pandan (pandan leaf), daun bawang (spring onion), and a sprinkle of freshly ground lada hitam (black pepper). This dish is frequently enjoyed by athletes, vegetarians, and anyone looking for a simple yet satisfying meal. Whether eaten on its own, added to a salad with ulam (local greens), or served alongside sambal for a spicy kick, Egg White Boiled 8 Pieces reflects Malaysia’s ethos of healthy, balanced eating. It is also a favorite during fasting months and as a nutritious lunchbox item for students and busy professionals.
Bahan-bahan(untuk 4 egg whites per serving)
- 8 pieces Egg whites (Telur putih)
- 1 leaf Pandan leaf (Daun pandan, knotted) - pilihan
- 2 stalks Spring onion (Daun bawang, finely sliced)
- 1 stalk Lemongrass (Serai, bruised) - pilihan
- 1/4 teaspoon Salt (Garam)
- 1/4 teaspoon Black pepper (Lada hitam, freshly ground)
- 1/2 cup Cucumber (Timun, sliced for garnish) - pilihan
- 1/2 Tomato (Tomato, sliced for serving) - pilihan
- 2 pieces Chili padi (Finely chopped, optional for heat) - pilihan
- 1 teaspoon Light soy sauce (Kicap cair, for dipping) - pilihan
Arahan
- 1
Carefully separate the egg whites from the yolks. Ensure no yolk remains for the lowest cholesterol option.
5 minutes
Use a clean bowl and separate one egg at a time to avoid breaking yolks.
- 2
Fill a medium pot with water, add the knotted pandan leaf and bruised lemongrass for aromatics.
3 minutes
These herbs infuse subtle Malaysian fragrance into the egg whites.
- 3
Bring the water to a gentle boil over medium heat.
5 minutes
Avoid rapid boiling to prevent the egg whites from becoming rubbery.
- 4
Gently slide the egg whites into the simmering water. Cook for 8-10 minutes until firm and opaque.
10 minutes
Use a spoon to skim off any foam for a clear broth.
Kenapa hidangan ini sihat
This dish is an excellent choice for anyone seeking a low-calorie, high-protein lunch that supports weight loss, muscle building, and general wellness. By omitting the yolks, you drastically reduce cholesterol and fat, making it heart-friendly. The addition of fresh Malaysian herbs and vegetables increases nutrient density and flavor without extra calories or processed ingredients.
Egg whites are a powerhouse of lean protein while being almost fat-free and cholesterol-free, making them ideal for weight management, muscle repair, and heart health. They provide essential amino acids, B vitamins, and selenium. The use of local herbs like pandan and lemongrass adds antioxidants without added calories. Adding cucumber and tomato boosts vitamin C, fiber, and hydration for a balanced meal.
Petua
- 💡Tip 1: Always use fresh eggs for the best texture and flavor.
- 💡Tip 2: Adding pandan and lemongrass infuses a uniquely Malaysian aroma without extra calories.
- 💡Tip 3: For meal prep, slice egg whites and store separately from garnishes to maintain freshness.
Penyimpanan & hidangan
Store cooked egg whites in an airtight container in the refrigerator for up to 3 days. Best enjoyed fresh or within 24 hours for optimal texture. Avoid freezing.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 136.0 kcal |
