Grilled Chicken Breast with Rice
Makan Tengah Hari • Malaysia
How to Make Grilled Chicken Breast with Rice (Traditional & Healthy Version)
Grilled Chicken Breast with Rice is a beloved lunch dish across Malaysia, celebrating the harmony of grilled protein and fragrant nasi (rice). Drawing from Malaysia’s multicultural heritage, this recipe uses locally inspired marinades flavored with lemongrass (serai), ginger, and garlic for a burst of aromatic taste. The chicken is carefully grilled to lock in juiciness without excess oil, making it a healthier alternative to fried options. This meal is a nod to the diversity of Malaysian cuisine, often enjoyed in urban cafés, hawker stalls, or home kitchens. By pairing tender grilled chicken breast with fluffy rice steamed with pandan leaves, you create a balanced plate that satisfies both the health-conscious and those craving authentic Malaysian flavors. The subtle aroma of pandan and the zest of local spices make every bite memorable, providing a nutritious lunch suitable for any day of the week. Grilled Chicken Breast with Rice is not just filling and flavorful—it’s a celebration of Malaysia’s culinary legacy, reflecting the country’s penchant for meals that are both simple and delightful.
Bahan-bahan(untuk 1 plate with 100g grilled chicken breast and 1 cup steamed rice)
- 2 pieces (100g each) Chicken breast (Ayam tanpa kulit)
- 1 cup Brown rice (Nasi perang)
- 1 stalk Lemongrass (Serai, finely chopped)
- 1 inch Ginger (Halia, grated)
- 3 cloves Garlic (Bawang putih, minced)
- 1 tablespoon Soy sauce (low sodium) (Kicap masin rendah garam)
- 1 teaspoon Honey (Madu) - pilihan
- 1/2 teaspoon Black pepper (Lada hitam)
- 1/4 teaspoon Salt (Garam)
- 1 leaf Pandan leaf (Daun pandan, tied into a knot) - pilihan
- 1 teaspoon Cooking oil (canola or olive) (Minyak masak)
- 4 slices Cucumber (Timun, for garnish) - pilihan
Arahan
- 1
Rinse the brown rice under cold water. Place rice and pandan leaf in a rice cooker with 2 cups water. Cook until fluffy.
20 minutes
Using pandan enhances aroma and is a Malaysian tradition for nasi.
- 2
In a bowl, combine lemongrass, ginger, garlic, soy sauce, honey, black pepper, and salt. Mix to form a marinade.
3 minutes
Crush the lemongrass with the back of a knife to release more flavor.
- 3
Rub the marinade onto the chicken breasts. Let them marinate for at least 10 minutes.
10 minutes
Longer marination (up to 1 hour) gives deeper flavor.
- 4
Heat a grill pan or non-stick pan over medium heat. Brush lightly with oil.
2 minutes
Ensure the pan is hot before adding chicken to get nice grill marks.
Kenapa hidangan ini sihat
Grilled Chicken Breast with Rice is a healthy Malaysian lunch as it uses lean protein, whole grains, and fresh herbs. Grilling instead of frying reduces unhealthy fats, and brown rice provides sustained energy. The inclusion of natural aromatics adds flavor without extra calories, making this dish ideal for those watching their calorie intake or seeking balanced nutrition.
This recipe is rich in lean protein from chicken breast and complex carbohydrates from brown rice, making it a wholesome option for lunch. Lemongrass, ginger, and garlic are natural anti-inflammatories, while pandan adds antioxidants. Using minimal oil and low sodium soy sauce helps keep saturated fat and sodium levels low. The dish is also a good source of B vitamins, iron, and dietary fiber, supporting energy metabolism and digestive health.
Petua
- 💡Tip 1: Slice chicken breast evenly for consistent cooking.
- 💡Tip 2: Marinate overnight for even deeper flavor.
- 💡Tip 3: Add a sprinkle of toasted sesame seeds for extra crunch and nutrition.
Penyimpanan & hidangan
Store cooked chicken and rice separately in airtight containers in the refrigerator for up to 2 days. Reheat gently to preserve moisture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 370.0 kcal |
