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Fried Beef Lung
Makan Tengah Hari • Malaysia
How to Make Fried Beef Lung (Traditional & Healthy Version)
Fried Beef Lung, known locally as 'Paru Goreng', is a beloved dish in Malay cuisine, often enjoyed as a flavorful side or main during lunch hours. Its roots can be traced to traditional Malay kitchens where robust spices and local herbs such as lemongrass and pandan are used to elevate the taste of beef lung, a protein-rich organ meat. The dish embodies Malaysia’s multicultural culinary heritage, blending indigenous Malay flavors with influences from Indonesian cuisine, reflecting the shared history across the region. Paru Goreng is typically coated in a turmeric-spiced marinade and shallow-fried until crispy, resulting in a delightful combination of chewy texture and aromatic spice. It’s a popular choice at warungs (local eateries) and festive gatherings, appreciated for its unique taste and satisfying bite. By adapting this recipe with health-conscious methods, you can enjoy the authentic flavors of Malaysian Fried Beef Lung without excess calories or fat, making it ideal for calorie tracking and balanced eating. The recipe focuses on fresh, local ingredients, reduced oil, and creative use of herbs, ensuring a delicious yet nutritious meal.
Bahan-bahan(untuk 1 small plate (approx. 150g cooked beef lung per serving))
- 300g Beef lung (paru) (Cleaned and sliced)
- 1 tsp Turmeric powder (serbuk kunyit)
- 1/2 tsp Salt
- 1/2 tsp Black pepper
- 1 thumb-sized piece, grated Ginger (halia)
- 3 cloves, minced Garlic (bawang putih)
- 1 stalk, finely sliced Lemongrass (serai)
- 1 leaf, tied in a knot Pandan leaf (Optional for aroma) - pilihan
- 2 tbsp Cooking oil (Preferably canola or sunflower)
- 1/2 tsp Chili powder (Optional for heat) - pilihan
Arahan
- 1
Clean and slice the beef lung into thin strips. Soak in water with a bit of lime juice for 5 minutes to remove any residual odor.
5 minutes
Ensure beef lung is sliced evenly for consistent cooking.
- 2
In a mixing bowl, combine turmeric powder, salt, black pepper, ginger, garlic, lemongrass, and chili powder (if using). Toss sliced beef lung in the mixture to coat thoroughly.
5 minutes
Marinate for extra flavor; let sit for 10 minutes if time permits.
- 3
Heat cooking oil in a non-stick pan over medium heat. Add the pandan leaf for aroma.
2 minutes
Use minimal oil to keep calories low.
- 4
Add marinated beef lung to the pan. Stir-fry for 5-7 minutes until the lung is cooked through and begins to crisp up.
7 minutes
Do not overcrowd the pan; fry in batches if needed.
Kenapa hidangan ini sihat
This healthy version of Fried Beef Lung is lower in calories and saturated fat compared to traditional deep-fried methods. The use of minimal oil, lean organ meat, and aromatic local herbs ensures nutrient density without excess calories. It’s ideal for those tracking macros, supporting weight management, and maintaining overall wellness, while still enjoying authentic Malaysian flavors.
Beef lung is a lean source of protein and contains essential minerals such as iron, zinc, and vitamin B12. The use of turmeric, ginger, and lemongrass adds antioxidant and anti-inflammatory benefits. By limiting oil and using fresh herbs, this recipe reduces saturated fat and calories, supporting a heart-healthy diet. This dish provides a balanced macronutrient profile with moderate protein, very low carbohydrates, and controlled fat content.
Petua
- 💡Tip 1: Slice beef lung thinly for faster cooking and better texture.
- 💡Tip 2: Marinate longer (up to 30 minutes) for deeper flavor infusion.
- 💡Tip 3: Use a non-stick pan to minimize oil and ensure even browning.
Penyimpanan & hidangan
Store leftover Fried Beef Lung in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or oven to preserve crispiness. Avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
