Egg White Scramble 8 Pieces
Makan Tengah Hari • Malaysia
How to Make Egg White Scramble 8 Pieces (Traditional & Healthy Version)
Egg White Scramble 8 Pieces is a fresh twist on a classic Malaysian lunch dish, emphasizing health-conscious choices without sacrificing flavor. This vegetarian recipe brings together the vibrant multicultural influences of Malaysia—Malay, Chinese, and Indian cuisine—incorporating local ingredients like daun bawang (spring onion), cili merah (red chili), and fragrant daun pandan for a uniquely Malaysian aroma. Egg whites are preferred for their lighter profile, making this meal lower in cholesterol and fat while still offering plenty of protein. In Malaysia, eggs are a staple in both urban and kampung diets, often featured in quick, nutritious lunches. The dish is ideal for busy afternoons or as a post-workout meal, fitting seamlessly into calorie tracking routines due to its simplicity and balanced macros. Paired with local vegetables and subtle spices, Egg White Scramble reflects the harmony of Malaysia’s culinary heritage, combining taste and nutrition in every bite. Its mild, fluffy texture appeals across generations, from kids to seniors, and the recipe’s adaptability makes it suitable for health goals ranging from weight loss to muscle building.
Bahan-bahan(untuk 4 egg whites scramble per serving with local vegetables)
- 8 pieces Egg whites (Telur putih)
- 2 stalks Daun bawang (spring onion) (Finely sliced)
- 1 Cili merah (red chili) (Deseeded and chopped)
- 1 leaf Daun pandan (Tied and placed in pan for aroma) - pilihan
- 1 medium Tomato (Diced)
- 1 stalk Lemongrass (Thinly sliced) - pilihan
- 2 tbsp Low-fat milk (Susu rendah lemak) - pilihan
- 1 tsp Olive oil (Minyak zaitun)
- 1/4 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam)
Arahan
- 1
Prepare all ingredients by separating egg whites, slicing daun bawang, cili merah, tomato, lemongrass, and tying daun pandan.
5 minutes
Use fresh local produce for best flavor and nutrients.
- 2
Heat olive oil in a non-stick pan over medium heat. Add daun pandan and lemongrass to infuse aroma for 2 minutes.
2 minutes
Don’t let the oil get too hot to preserve the aroma.
- 3
Add cili merah, tomato, and daun bawang to the pan. Stir-fry until vegetables are slightly softened.
3 minutes
Quick stir-frying keeps veggies crisp and colorful.
- 4
Whisk egg whites and low-fat milk together with salt and black pepper. Pour mixture into the pan, removing daun pandan first.
2 minutes
Whisk vigorously for extra fluffiness.
Kenapa hidangan ini sihat
Choosing egg whites over whole eggs reduces cholesterol and saturated fat, ideal for calorie-conscious eaters. The inclusion of local vegetables and herbs boosts fiber and micronutrient content. This dish is balanced, easy to digest, and supports muscle recovery due to its high protein content. It’s an excellent option for lunch, supporting energy levels without weighing you down.
Egg whites are rich in protein and low in fat and cholesterol, making this scramble suitable for weight management and heart health. Daun bawang and cili merah add vitamins A and C, antioxidants, and fiber, supporting digestive health and immune function. Lemongrass and pandan provide micronutrients and aromatic compounds while keeping calories minimal. Using olive oil and low-fat milk ensures a healthier fat profile and improves absorption of fat-soluble vitamins.
Petua
- 💡Tip 1: Use a non-stick pan for easy cleanup and less oil.
- 💡Tip 2: Whisk egg whites well for a fluffier scramble.
- 💡Tip 3: Infuse oil with pandan or lemongrass for a true Malaysian aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan to preserve texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 138.0 kcal |
