Egg White Sandwich
Makan Tengah Hari • Malaysia
How to Make Egg White Sandwich (Traditional & Healthy Version)
Egg White Sandwiches are a modern take on the classic roti sandwich, a staple in many Malaysian homes and kopitiams. This version elevates the humble sandwich into a nutritious and satisfying lunch, using only egg whites for a lighter, protein-packed meal. In Malaysia, sandwiches are often enjoyed as a quick lunch or a light meal between meetings, with fillings inspired by our multicultural food scene. The use of local herbs like daun sup (local celery leaf) and a touch of cili padi (bird’s eye chili) infuses every bite with a burst of Malaysian flavor, making this sandwich uniquely ours. Perfect for health-conscious individuals, this Egg White Sandwich is low in fat yet high in protein, ideal for anyone seeking a wholesome lunch without sacrificing taste. The addition of cucumber and tomato slices keeps the sandwich crisp and refreshing, while wholegrain bread adds fiber and keeps you fuller for longer. Whether you're looking to fuel a busy afternoon or serve a nutritious lunch to your family, this recipe is quick to prepare, easily portable, and showcases the best of Malaysia’s vibrant flavors.
Bahan-bahan(untuk 1 sandwich per serving)
- 4 large Egg whites (Telur putih)
- 4 slices Wholegrain bread (Roti gandum penuh)
- 2 tablespoons Low-fat mayonnaise (Mayonis rendah lemak)
- 1/2 medium Cucumber (Timun, thinly sliced)
- 1 medium Tomato (Hiris nipis)
- 1 tablespoon Daun sup (local celery leaf) (Chopped)
- 1 small Cili padi (Finely chopped, optional for heat) - pilihan
- 2 leaves Lettuce (Daun salad) - pilihan
- 1/4 teaspoon Black pepper (Lada hitam)
- 1/8 teaspoon Salt (Garam)
- 1 spray Olive oil spray (Minyak zaitun semburan)
Arahan
- 1
Separate egg whites from yolks and whisk until slightly frothy with a pinch of salt and black pepper.
3 minutes
Use fresh eggs for the best texture.
- 2
Heat a non-stick pan over medium heat and lightly spray with olive oil. Pour in egg whites and cook, stirring gently, until just set.
5 minutes
Do not overcook to keep the egg whites tender.
- 3
Transfer cooked egg whites to a bowl. Add mayonnaise, daun sup, and cili padi (if using). Mix well.
2 minutes
Mix while eggs are warm for better flavor infusion.
- 4
Lightly toast the wholegrain bread slices until golden brown.
3 minutes
Toasting improves texture and prevents sogginess.
Kenapa hidangan ini sihat
This sandwich is designed with health in mind, prioritizing lean proteins, whole grains, and fresh local ingredients. It is low in saturated fat, contains no added sugars, and offers a good balance of macronutrients, making it suitable for weight loss and heart health. The fiber from wholegrain bread and vegetables aids in digestion and promotes satiety, helping to curb unhealthy snacking. With its simple preparation and nutrient-dense profile, it’s an ideal healthy lunch for busy Malaysians.
This Egg White Sandwich is an excellent source of lean protein, thanks to the use of only egg whites, which are low in calories and fat. Wholegrain bread adds dietary fiber and complex carbohydrates to support sustained energy levels, while fresh vegetables like cucumber, tomato, and lettuce provide vitamins A and C, potassium, and antioxidants. The addition of daun sup brings in additional micronutrients such as vitamin K and iron. Using low-fat mayonnaise keeps the saturated fat content low, making this sandwich a wholesome choice for anyone watching their calorie intake.
Petua
- 💡Tip 1: Use freshly chopped daun sup for maximum aroma.
- 💡Tip 2: Toast bread just before assembling to prevent sogginess.
- 💡Tip 3: For extra crunch, add sliced radish or capsicum.
Penyimpanan & hidangan
Store prepared sandwiches in an airtight container in the refrigerator for up to 24 hours. For best texture, consume within the same day. Keep vegetables and egg white filling separate if preparing in advance.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
