Poke Bowl Ayam Panggang
Makan Tengah Hari • Malaysia
How to Make Grilled Chicken Poke Bowl (Traditional & Healthy Version)
The Grilled Chicken Poke Bowl is a vibrant, modern Malaysian lunch inspired by our multicultural food heritage. While poke bowls are a global trend, Malaysians have made them their own by weaving in local flavors and ingredients like serai (lemongrass), pandan, and ulam (local herbs). This healthy poke bowl features succulent ayam panggang (grilled chicken), aromatic brown rice, crisp fresh vegetables, and a light, tangy sambal dressing. The combination delivers a balanced meal that’s both satisfying and full of local flair. Perfect for busy professionals or health-conscious families, this Grilled Chicken Poke Bowl brings together the best of Malaysian taste and nutrition. The use of brown rice instead of white nasi, lean chicken breast, and a rainbow of ulam-ulaman and sayur-sayuran (vegetables) ensures a meal that is high in protein, fiber, and essential micronutrients. The fresh crunch of cucumber, the nutty aroma of sesame, and the subtle heat of homemade sambal create a taste experience that truly celebrates Malaysia’s diverse cuisine.
Bahan-bahan(untuk 1 large bowl per person)
- 200g Chicken breast (Ayam tanpa kulit, potong dadu)
- 1 cup Brown rice (Nasi perang, tanak)
- 1 stalk Serai (lemongrass) (Diketuk dan dicincang halus)
- 1 leaf Pandan leaf (Tie into a knot) - pilihan
- 1/2 cup Cucumber (Timun, dihiris nipis)
- 1/2 cup Carrot (Lobak merah, diparut)
- 1/2 cup Edamame (Rebus dan buang kulit)
- 1/2 cup Red cabbage (Kobis merah, dihiris halus)
- 2 tbsp Sambal (homemade, mild) (Cili, bawang, limau nipis, sedikit belacan (opsyenal))
- 1 tbsp Sesame seeds (Biji bijan, disangai) - pilihan
- 1 tbsp Olive oil (Minyak zaitun)
- to taste Salt & pepper (Garam & lada hitam)
Arahan
- 1
Marinate the chicken breast with chopped serai, olive oil, salt, and pepper. Let it rest for at least 10 minutes.
10 minutes
For deeper flavor, marinate overnight in the fridge.
- 2
Cook the brown rice with a pandan leaf for added aroma. Fluff and remove pandan before serving.
20 minutes
Let the rice cool slightly for better poke bowl texture.
- 3
Grill the marinated chicken on a non-stick grill pan or over charcoal until golden and cooked through, about 5-7 minutes per side.
15 minutes
Brush with extra marinade for a juicier result.
- 4
Prepare the vegetables: slice cucumber, shred carrots and cabbage, and cook edamame.
5 minutes
Use a mandolin for even thin slices.
Kenapa hidangan ini sihat
Choosing grilled over fried chicken reduces unnecessary fats, and using brown rice instead of white increases fiber content for better digestion and longer-lasting energy. The variety of ulam and vegetables boosts the intake of antioxidants and phytonutrients important for overall health. The light sambal dressing keeps calories low while delivering bold Malaysian flavor, making this poke bowl a smart, wholesome choice for lunch.
This Grilled Chicken Poke Bowl is packed with lean protein from chicken breast, complex carbohydrates from brown rice, and a variety of vitamins and minerals from fresh vegetables like cabbage, timun, and lobak merah. The addition of olive oil supplies healthy fats, while the use of sambal adds antioxidants from chilies and lime. Edamame provides plant-based protein and fiber, helping to maintain satiety and balance blood sugar. This dish is low in saturated fat, high in fiber, and rich in micronutrients like vitamin C, potassium, and folate.
Petua
- 💡Tip 1: Use freshly pounded serai for maximum aroma in your chicken marinade.
- 💡Tip 2: Always cool rice before assembling the bowl to keep vegetables crisp.
- 💡Tip 3: Toast sesame seeds just before serving to enhance their nutty aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Keep sambal separate to maintain freshness and prevent sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 500.0 kcal |
| Protein | 15.0 g |
| Karbohidrat | 12.0 g |
| Jumlah Lemak | 4.0 g |
| Serat | 2.0 g |
