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Fried Eggs with Less Oil
Makan Tengah Hari • Malaysia
How to Make Fried Eggs with Less Oil (Traditional & Healthy Version)
Fried eggs, known locally as 'telur goreng', are a staple in Malaysian households, enjoyed across all cultures—Malay, Chinese, and Indian. This health-conscious version reduces oil without sacrificing flavor, making it ideal for those watching their calories. Traditionally, telur goreng is served alongside nasi lemak or roti, but it's equally delicious as a standalone protein-packed meal. By using local aromatics like daun pandan (pandan leaf) and serai (lemongrass), this recipe elevates the classic fried egg with Malaysian flair, infusing subtle fragrances and a hint of freshness. Malaysian cuisine thrives on simplicity fused with multicultural influences. Fried eggs are versatile and can be customized with sambal, kicap manis (sweet soy sauce), or even fresh herbs. This healthy approach keeps the dish light and suitable for vegetarian diets, making it a great option for lunch. Whether you’re craving a quick meal or looking for nutritious comfort food, Fried Eggs with Less Oil will satisfy both taste and health requirements. The recipe is ideal for busy Malaysians who want delicious, authentic flavors without excess fat.
Bahan-bahan(untuk 2 medium eggs per serving)
- 4 medium Eggs (Telur ayam)
- 1 tablespoon Cooking oil (Minyak masak (sunflower, canola, or coconut))
- 1 leaf Pandan leaf (Daun pandan, knotted) - pilihan
- 1 stalk Lemongrass (Serai, bruised) - pilihan
- 1/4 teaspoon Salt (Garam)
- 1/4 teaspoon Black pepper (Lada hitam)
- 1 tablespoon Fresh coriander (Daun ketumbar, chopped) - pilihan
- 1 small Red chili (Cili merah, sliced) - pilihan
- 1 stalk Spring onion (Daun bawang, chopped) - pilihan
- 1 teaspoon Kicap manis (Optional, for serving) - pilihan
Arahan
- 1
Prepare all ingredients. Wash and chop coriander, spring onion, and red chili. Knot the pandan leaf and bruise the lemongrass stalk.
5 minutes
Preparing all aromatics beforehand ensures quick cooking and maximum fragrance.
- 2
Heat a non-stick pan over medium heat. Add the pandan leaf and lemongrass to the pan with 1 tablespoon of oil. Swirl to infuse the oil with aroma.
3 minutes
Using aromatics in the oil adds authentic Malaysian flavor without extra calories.
- 3
Crack eggs into a bowl. Season with salt and black pepper. Gently whisk to blend.
2 minutes
Whisking the eggs ensures even seasoning and fluffier texture.
- 4
Remove pandan and lemongrass from the pan. Pour half the egg mixture into the hot pan. Tilt to spread evenly. Cook for 2-3 minutes until edges are set.
5 minutes
Using a non-stick pan allows for less oil and prevents sticking.
Kenapa hidangan ini sihat
By reducing oil and focusing on fresh Malaysian aromatics, this fried egg dish delivers robust flavor without excess calories or saturated fat. Eggs provide lean protein for muscle maintenance, and the added herbs and spices offer micronutrients. The recipe avoids heavy sauces and processed ingredients, keeping it light and suitable for weight loss, diabetic diets, and family meals.
Eggs are an excellent source of high-quality protein, vitamins B12, D, and essential minerals like selenium and choline. Using minimal oil lowers total fat content and keeps the dish heart-healthy. Adding fresh herbs, lemongrass, and pandan enhances antioxidants, while the use of vegetables like spring onion and chili boosts fiber and vitamin C. This recipe is suitable for calorie-conscious eaters, vegetarians, and those wanting a balanced lunch.
Petua
- 💡Tip 1: Use a non-stick pan to minimize oil usage and prevent sticking.
- 💡Tip 2: Infuse oil with pandan and lemongrass for authentic Malaysian aroma.
- 💡Tip 3: Whisk eggs well for a fluffy and even texture.
Penyimpanan & hidangan
Store leftover fried eggs in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan or microwave to retain texture and flavor.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 130.0 kcal |
