Poke Bowl Ayam Bakar
Makan Tengah Hari • Malaysia
How to Make Grilled Chicken Poke Bowl (Traditional & Healthy Version)
The Grilled Chicken Poke Bowl is a vibrant fusion dish, inspired by Malaysia’s diverse food culture and the growing trend for wholesome, balanced meals. This recipe brings together aromatic grilled ayam (chicken), colourful ulam (local greens), and wholesome grains, topped with a zesty sambal dressing. Popular in urban Malaysian cafés, poke bowls are a canvas for fresh, local ingredients like pandan rice, taugeh (bean sprouts), and kacang panjang (long beans), reflecting the multicultural roots of Malaysian cuisine. By emphasising grilled over fried cooking methods, this Grilled Chicken Poke Bowl is a deliciously healthy option for lunch. The marinade features quintessential Malaysian flavours: serai (lemongrass), halia (ginger), and a hint of kunyit (turmeric), creating a fragrant, juicy ayam panggang (grilled chicken) that pairs perfectly with crunchy vegetables and fluffy rice. Whether you’re looking for a meal that’s quick to prepare, packed with nutrients, or simply bursting with Malaysian flair, this poke bowl is a perfect choice for busy professionals and health-conscious families alike.
Bahan-bahan(untuk 1 medium bowl per person (aprox 400g, typical Malaysian lunch serving))
- 200g Chicken breast fillet (ayam tanpa kulit)
- 1 cup Cooked brown rice (beras perang, or substitute with pandan-infused white rice)
- 1 stalk Serai (lemongrass) (finely minced)
- 1 tsp Halia (ginger) (grated)
- 1/2 tsp Kunyit (turmeric powder) (for marinade)
- 1 tbsp Light soy sauce (for marinade)
- 1 tsp Olive oil (or canola oil)
- 1 cup Ulam (mixed local greens) (taugeh, kacang panjang, daun selom)
- 6 pieces Cherry tomatoes (halved)
- 1/2 medium Carrot (julienned)
- 2 tbsp Sambal dressing (store-bought or homemade, see tip)
- 1 tsp Sesame seeds (toasted, for garnish) - pilihan
- 1 leaf Pandan leaf (optional, for infusing rice) - pilihan
Arahan
- 1
Prepare the marinade by mixing serai, halia, kunyit, light soy sauce, and olive oil. Coat chicken breast fillets evenly and let marinate for at least 10 minutes.
10 minutes
Marinate overnight for deeper flavour.
- 2
Heat a grill pan or non-stick skillet over medium heat. Grill the marinated chicken for 5-7 minutes on each side until fully cooked and lightly charred. Let rest, then slice thinly.
12 minutes
Do not overcrowd the pan to ensure even grilling.
- 3
While the chicken is grilling, prepare brown rice according to package instructions. For a Malaysian twist, add a pandan leaf during cooking for extra aroma.
10 minutes
Fluff rice with a fork for the best texture.
- 4
Blanch taugeh and kacang panjang briefly in boiling water (30 seconds) to retain crunch and colour. Drain and set aside.
3 minutes
Quick blanching keeps nutrients and vibrant colour.
Kenapa hidangan ini sihat
Choosing grilled chicken over fried significantly lowers calories and unhealthy fats, supporting weight management and heart health. The abundance of vegetables boosts fibre intake, helping with digestion and satiety. Brown rice offers a lower glycaemic index compared to white rice, providing steady energy. This poke bowl is ideal for those watching their calorie intake but still wanting a flavourful, satisfying Malaysian lunch.
This Grilled Chicken Poke Bowl provides a balanced mix of lean protein, complex carbohydrates, and fibre from brown rice and fresh ulam. Chicken breast is a great source of low-fat protein, essential for muscle repair. Local greens like taugeh and kacang panjang are rich in vitamins A, C, and K, and antioxidants. Using olive oil and grilling methods reduces saturated fat, while the inclusion of turmeric and ginger offers anti-inflammatory benefits. The dish is naturally low in added sugars and sodium, especially when homemade sambal is used.
Petua
- 💡Tip 1: Marinating the chicken longer intensifies Malaysian flavours.
- 💡Tip 2: Use a mix of local ulam for a truly authentic taste.
- 💡Tip 3: Prepare sambal in advance and adjust spice level to personal preference.
Penyimpanan & hidangan
Store components separately in airtight containers in the refrigerator for up to 2 days. Assemble fresh before serving. Reheat chicken gently to retain juiciness.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
