Fried Egg with Spinach and Cherry Tomato
Makan Tengah Hari • Malaysia
How to Make Fried Egg with Spinach and Cherry Tomato (Traditional & Healthy Version)
Fried Egg with Spinach and Cherry Tomato is a vibrant lunch dish that showcases the best of Malaysia’s multicultural cuisine, blending nourishing local vegetables and simple techniques for a wholesome meal. While the dish is inspired by global influences, it is commonly seen in Malaysian households, especially in urban areas where quick, nutritious meals are prized. The use of bayam (spinach) and cherry tomatoes adds not only color but also layers of flavor and important nutrients to this classic telur goreng (fried egg) base. Malaysians enjoy adding their own twists to egg-based dishes, often incorporating local aromatics like bawang putih (garlic), bawang merah (shallots), and a touch of fresh cili for gentle heat. This recipe is a healthy, vegetarian option that fits perfectly into the Malaysian penchant for balanced, home-cooked meals. Lightly fried eggs provide protein, while the leafy greens and juicy tomatoes create a satisfying contrast in taste and texture. Whether enjoyed with multigrain bread or brown rice, this dish is perfect for anyone seeking a nutritious and flavorful lunch.
Bahan-bahan(untuk 1 large fried egg with sautéed spinach and cherry tomato per serving)
- 2 large Eggs (Telur)
- 2 cups Spinach (Bayam, washed and roughly chopped)
- 1 cup Cherry tomatoes (halved)
- 2 cloves Garlic (Bawang putih, minced)
- 1 small Red onion (Bawang merah, thinly sliced)
- 2 teaspoons Olive oil (or can use minyak jagung for lighter option)
- 1/4 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper (freshly ground)
- 1 stalk Lemongrass (Serai, bruised (optional for aroma)) - pilihan
- 1 tablespoon Fresh coriander (Daun ketumbar, chopped, for garnish) - pilihan
Arahan
- 1
Heat 1 teaspoon of olive oil in a non-stick pan over medium heat. Add minced garlic and sliced red onion, sauté until fragrant and translucent.
3 minutes
Do not burn the garlic; stir constantly for even cooking.
- 2
Add the bruised lemongrass (if using) for extra aroma. Stir for 1 minute to infuse the oil, then remove the lemongrass.
2 minutes
Bruising the lemongrass helps release its citrusy fragrance.
- 3
Add chopped spinach and halved cherry tomatoes. Stir-fry until spinach wilts and tomatoes soften slightly.
5 minutes
Add a splash of water if the vegetables look too dry.
- 4
Season the vegetables with salt and black pepper. Remove from the pan and set aside.
1 minute
Adjust seasoning based on your preference.
Kenapa hidangan ini sihat
Fried Egg with Spinach and Cherry Tomato is a healthy choice because it combines lean protein, fiber-rich greens, and antioxidant-packed vegetables in a light cooking method. This meal is low in calories, supports weight management, and fits vegetarian diets. Using minimal oil and fresh local ingredients aligns with Malaysia’s health-conscious eating trends and maximizes the nutritional value without sacrificing flavor.
This dish is packed with high-quality protein from eggs, essential for muscle repair and satiety. Spinach (bayam) is rich in iron, vitamin K, and folate, supporting blood health and immunity. Cherry tomatoes provide vitamin C and antioxidants such as lycopene, important for cellular health. Using olive oil keeps saturated fat low, while lemongrass and coriander add antioxidants and phytonutrients with minimal calories.
Petua
- 💡Tip 1: Use the freshest eggs possible for rich, golden yolks.
- 💡Tip 2: Try kampung eggs for a deeper flavor and local authenticity.
- 💡Tip 3: Don’t overcook the spinach to retain its nutrients and vibrant color.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Reheat gently in a pan to preserve the egg texture. Best eaten fresh.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
