Fried Egg with Spinach and Tomato
Makan Tengah Hari • Malaysia
How to Make Fried Egg with Spinach and Tomato (Traditional & Healthy Version)
Fried Egg with Spinach and Tomato is a vibrant Malaysian lunch dish that brings together the multicultural essence of Malaysia’s cuisine. Drawing from simple, wholesome ingredients, this vegetarian recipe is inspired by the everyday meals enjoyed in Malaysian households—where local sayur bayam (spinach) and tomato are often used to create nutritious and satisfying dishes. The addition of telur goreng (fried egg) gives the dish a protein boost and comforting flavor, making it a beloved staple for busy families and health-conscious eaters alike. Malaysian cuisine celebrates the harmony of flavors and textures, and this dish is no exception. With its colorful presentation, aromatic hints from bawang putih (garlic) and bawang merah (shallots), and the natural sweetness of fresh tomatoes, this meal is both comforting and nourishing. Perfect for a quick lunch, Fried Egg with Spinach and Tomato is easy to prepare, low in calories, and highlights the use of local produce, making it an excellent choice for anyone seeking authentic Malaysian vegetarian options.
Bahan-bahan(untuk 1 medium plate per serving)
- 2 large Eggs (telur)
- 3 cups Spinach (sayur bayam, washed and chopped)
- 1 large Tomato (diced)
- 1 Shallot (bawang merah, sliced thinly)
- 2 cloves Garlic (bawang putih, minced)
- 1 tablespoon Cooking oil (use canola or minyak masak)
- 1 stalk Lemongrass (serai, bruised (optional for aroma)) - pilihan
- 1/4 teaspoon Salt
- 1/8 teaspoon White pepper (lada putih)
- 1 small Chilli (cili merah, sliced (optional for mild heat)) - pilihan
Arahan
- 1
Prepare all vegetables: wash spinach thoroughly and chop coarsely; dice tomato; slice shallot, mince garlic, and slice chilli if using.
5 minutes
Fresh spinach gives the best texture and nutrition.
- 2
Heat 1/2 tablespoon of oil in a non-stick pan over medium heat. Add shallot and garlic, sauté until fragrant and golden.
3 minutes
Do not burn the garlic—keep the heat moderate.
- 3
Add the bruised lemongrass (if using) and sliced chilli. Stir for 1 minute to release aroma.
1 minute
Remove lemongrass before serving for a subtle scent.
- 4
Add chopped spinach and diced tomato to the pan. Stir-fry until spinach wilts and tomato softens, about 3-4 minutes.
4 minutes
Do not overcook to retain nutrients and bright colors.
Kenapa hidangan ini sihat
This Fried Egg with Spinach and Tomato recipe uses minimal oil, plenty of fresh vegetables, and lean protein from eggs, making it nutrient-dense and satisfying. Its high fiber content aids digestion and helps maintain stable blood sugar levels—perfect for anyone aiming for a healthy Malaysian lunch without sacrificing flavor.
Spinach is rich in iron, vitamin A, and antioxidants, supporting healthy vision and immune function. Eggs provide high-quality protein and essential amino acids, while tomatoes add vitamin C, potassium, and lycopene, a powerful antioxidant. This dish is low in saturated fat and free from refined carbohydrates, making it suitable for balanced diets and those monitoring calories.
Petua
- 💡Tip 1: Always use fresh, local spinach for the best flavor and nutrition.
- 💡Tip 2: Fry eggs just before serving to keep yolks soft and appetizing.
- 💡Tip 3: Add a dash of kicap manis (sweet soy sauce) for a local twist.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 1 day. Reheat gently on the stove or in the microwave. Best enjoyed fresh.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
