Grilled Chicken Banh Mi Roll
Makan Tengah Hari • Malaysia
How to Make Grilled Chicken Banh Mi Roll (Traditional & Healthy Version)
The Grilled Chicken Banh Mi Roll is a vibrant lunch option that reflects Malaysia’s multicultural food heritage. While the Banh Mi has its roots in Vietnamese cuisine, Malaysians have embraced it, infusing local flavors and ingredients to create a uniquely Malaysian twist. This healthy recipe features succulent ayam panggang (grilled chicken), crisp sayur (vegetables), and a soft wholegrain roll, capturing the harmony of taste and nutrition. Aromatic lemongrass and coriander, both commonly used in Malaysian kitchens, add depth and freshness. The inclusion of sambal mayo introduces a spicy local kick, making this banh mi roll a fusion of Southeast Asian flavors. Perfect for lunch, it’s a satisfying meal that offers ample protein, vitamins, and minerals while being mindful of calories. It’s also easily adaptable for vegetarian diets, highlighting Malaysia’s culinary inclusivity. Whether enjoyed at home or packed for work, this Grilled Chicken Banh Mi Roll is a delicious and convenient meal that celebrates Malaysia’s love for bold, fresh, and healthy food.
Bahan-bahan(untuk 1 wholegrain banh mi roll per person (approx. 200g))
- 2 Wholegrain banh mi rolls (roti wholegrain)
- 200g Chicken breast fillet (ayam)
- 1 Lemongrass stalk (serai, finely chopped)
- 1/4 cup Coriander leaves (daun ketumbar)
- 1 medium Carrot (shredded)
- 1/2 medium Cucumber (thinly sliced)
- 1/4 cup Red cabbage (shredded)
- 2 tbsp Low-fat mayonnaise (can be replaced with Greek yogurt)
- 1 tsp Sambal (Malaysian chili paste)
- 1 tbsp Rice vinegar (for pickling vegetables)
- 1/2 tsp Sugar (for pickling) - pilihan
- 1/4 tsp Salt (to taste)
- 1/4 tsp Black pepper (to taste)
Arahan
- 1
Prepare the grilled chicken by marinating chicken breast with chopped lemongrass, salt, and pepper. Let sit for 10 minutes.
10 minutes
Use a mortar and pestle to release the lemongrass aroma.
- 2
Grill the chicken on a hot grill pan or barbecue until cooked through (about 5-7 minutes per side). Set aside to cool slightly.
15 minutes
Brush lightly with oil to prevent sticking.
- 3
Pickle the carrots, cucumber, and red cabbage by tossing them with rice vinegar, sugar, and a pinch of salt. Let stand for 5 minutes.
5 minutes
Pickling enhances crunch and flavor.
- 4
Slice the grilled chicken thinly for easy layering on the roll.
2 minutes
Thin slices make the roll easier to eat.
Kenapa hidangan ini sihat
Choosing grilled chicken instead of fried reduces saturated fat intake. Wholegrain bread provides sustained energy and helps regulate blood sugar levels. Using sambal mayo made with low-fat ingredients and plenty of fresh vegetables makes this meal both filling and nutrient-dense. It’s ideal for weight management, heart health, and balanced nutrition—keeping you satisfied without excess calories.
This Grilled Chicken Banh Mi Roll is packed with lean protein from ayam, dietary fiber from wholegrain bread and vegetables, and beneficial vitamins like vitamin A, C, and K from fresh sayur and coriander. Lemongrass adds antioxidants, while low-fat mayonnaise or Greek yogurt keeps fat content low. The dish is rich in minerals such as potassium and magnesium, promoting overall wellness. Pickled vegetables aid digestion, and sambal brings metabolism-boosting capsaicin.
Petua
- 💡Tip 1: Marinate chicken longer for deeper flavor.
- 💡Tip 2: Toast bread just before serving for maximum crunch.
- 💡Tip 3: Adjust sambal levels based on spice tolerance.
Penyimpanan & hidangan
Store assembled rolls in an airtight container in the fridge for up to 24 hours. For best texture, keep sambal mayo and pickled vegetables separate until ready to eat.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
